Egg And Spinach Hoi Sin Rice...

A healthy vegetarian egg fried rice that’s quick and easy to prepare.

Serves: 4

Preparation time: 10 minutes

Cooking time: 18 minutes

Ingredients

300g basmati rice

3 tablespoons rapeseed oil – rich in omega-3

2 large eggs - rich in lutein

60g seed mix (pumpkin and golden linseeds) - rich in omega-3

1 bunch (8) spring onions, chopped

120g shiitake or chestnut mushrooms, sliced

2 carrots, coarsely grated

2 garlic cloves, crushed

150g frozen soya beans –rich in omega-3

100g baby leaf spinach –rich in lutein

1 tablespoon (25g) hoi sin sauce

2 tablespoons (30g) reduced salt soy sauce


Method


1. Place the rice in a large saucepan with 600ml of cold water. Bring to a boil and cover, cook over a medium heat for 10 minutes and leave off the heat, still covered for a further few minutes.

2. In a large (26cm) non-stick frying pan, heat a tablespoon of the oil. Beat one of the eggs with roughly a third of the seed mix and cook in the frying pan for 1 minute, turn and cook for 30 seconds. Remove onto a plate and repeat with the other egg and a third of the seeds.

3. Heat the remaining tablespoon of oil in the same frying pan and stir-fry the spring onions, mushrooms and carrots for 3 minutes. Add the garlic, frozen soya beans and spinach for 2-3 minutes, stirring constantly until the spinach wilts and soya beans cook through.

4. Tip all the vegetables into the cooked rice in the large saucepan with the soy sauce and hoi sin and mix well. Roll up the seeded omelettes and cut into ribbons. Serve the rice in a bowl and top with the cooked egg ribbons and then the remaining seed mix to serve.

GDA info:

540 cals – 28%

7g sugar – 8%

20g fat – 27%

2g sat fat – 10%

1.1g salt – 18%

Omega-3 fats– 1.5g

Lutein – 2.8mg

Credits : ICaps