Meat free Monday: Egg fried rice
Here's another meat free Monday recipe for you, taking inspiration from EatWellForLess (BBC) and their nutritionist - Hala El-Shafie.
Great little recipe that holds protein from the eggs and sesame seeds and plenty of vitamins from the load of veg in the dish! Great when you have leftover rice and so filling.
- 1 tsp rapeseed oil
- 5 spring onions, thinly sliced
- 1 red pepper, seeds removed and thinly sliced
- 2 garlic cloves, finely chopped ( I just use garlic paste)
- 1 head of broccoli, cut into small florets
- 300g/10½oz freshly cooked basmati rice, cooled
- 175g/6oz frozen peas, I add the same amount of sweetcorn too
- 3 eggs, lightly beaten
- 1 tbsp soy sauce
- 2 tsp toasted sesame seeds
- sea salt and freshly ground black pepper
Heat a wok until hot, then add the oil. When it is hot, add the spring onions and red pepper and stir-fry for 1–2 minutes, or until just softened. Add the garlic and stir. Add the broccoli and 4 tablespoons of water, then bring to the boil and simmer for 2 minutes, or until the broccoli is just tender and the water has nearly evaporated (I usually just pop a lid of top to help create a bit of a steam).
Add the rice and stir fry for 2–3 minutes, or until piping hot. Stir in the peas/sweetcorn and cook for 1 minute.
Meanwhile, in a bowl, beat together the eggs and soy sauce using a fork. Add the egg mixture to the rice and stir-fry for 2–3 minutes, or until the eggs have just set. Stir in the sesame seeds, then season with salt and pepper. Serve immediately.