Vegetable Fried Rice – IBD Medical Trading Pty Ltd

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Vegetable Fried Rice

by IBD Medical on November 27, 2020

diabetes recipes vegetable fried rice healthy

 

Serves 4

Preparation time:  20 minutes

Cooking time: 15 minutes


Ingredients:

  • 2 teaspoons extra-virgin olive oil
  • 2 eggs, lightly beaten
  • 1 thumb-sized piece of ginger, grated
  • 6 shallots, finely chopped
  • 1 medium red capsicum, chopped
  • 3 stalks celery, diced
  • 1 large carrot, finely sliced
  • 200g Chinese cabbage, finely sliced
  • ½ cup frozen green peas
  • 250g cooked low GI brown rice 
  • 1 teaspoon reduced salt soy sauce or tamari
  • 1 teaspoon sesame oil    
  • 60g unsalted cashews, roughly chopped, to serve

Method:

  1. Heat 1 teaspoon of oil in a wok or frying pan.  Add the egg and swirl to create a thin omelette. When the egg has set, turn to cook other side briefly. Turn out onto a plate and when cool, roll up and cut into thin strips. 
  2. Blanch the carrot in boiling water for 1 minutes or microwave briefly.
  3. Add remaining teaspoon of oil to wok or frying pan and heat again. Add the ginger, shallots and capsicum and cook over moderately high heat for 2 minutes, stirring constantly. Add the peas, Chinese cabbage and carrot and stir-fry for a further 2 minutes or until the vegetables are just softened.
  4. Add the rice and egg strips and stir until well combined and heated through. Season with sesame oil and soy sauce/tamari and scatter lightly chopped cashews on top to serve.  

Nutritional analysis per serve:

Energy 1325kJ; Fat 14g, Saturated fat 3g; Protein 12g, Carbohydrate 32g; Fibre 7g; Sodium 144mg

 

IBD Medical was born in Sydney Australia. Our mission is to help improve the lives of people living with diabetes by providing the best possible support products and information. 

*Disclaimer: This email and its recipes are produced for informational purposes only. This website is not intended to cure, prevent, diagnose or treat any disease. Content should not be considered a substitute for professional medical advice, expertise or treatment. The reader assumes full responsibility for consulting a qualified health professional regarding health conditions or concerns, and before starting a new health program or diet. The writer(s) and publisher(s) of this site are not responsible for adverse reactions, effects, or consequences resulting from the use of any suggestions or recipes herein or procedures undertaken hereafter. This nutritional information comes from online calculators. IBD Medical attempts to provide accurate nutritional information, figures like estimated nutritional information for recipes contained on this website, calories, fat, carbs, etc. are provided as a courtesy and are not guaranteed to be accurate. The reader is solely responsible for ensuring that any nutritional information obtained is accurate. IBD Medical is not responsible for adverse reactions, consequences or effects, resulting from the use of any recipes or suggestions herein, or procedures undertaken hereafter. This email is not intended as nutritional advice and readers of this website are ultimately responsible for all decisions pertaining to their health. Customers concerned with food allergies need to be aware of the particular ingredients that are used in recipes.

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