This is quick, easy and delicious to whip up. I called it fried rice, but it only has two tablespoons of oil in it. It’s more of a stir fry rice. You can add any vegetables you want and switch the rice from white to brown.
How does white or brown rice compare nutritionally?
In general, rice contains, carbohydrates, magnesium, B vitamins and fibre. The amount of these nutrients it provides depends on the type. White rice has the outer layers of the rice, known as the husk, bran and germ removed in the hulling process. This removes vitamins and minerals, and therefore white rice has less of these. Brown rice has the outer hull (inedible) removed, but still has the bran and germ. Therefore brown rice is considered a whole grain, and has more fibre and nutrients compared to white rice.
The type of rice used can also impact how quickly our bodies can digest a carbohydrate. This is known as the glycaemic index (GI) and ranks foods from 0 to 100. The lower the GI, eg. 30, the slower the food is digested, keeping us feeling fuller for longer and giving us sustained energy. Longer grain rice and brown rice have a lower GI index. For example, basmati rice, doongara rice or long grain brown rice (Doongara brown rice, eg. Sunrice brand).
In short, go for a long grain rice brown rice. This will help fill you up, and add more nutrients into your diet.
Other ingredients to add to mix up your rice:
Bacon, onion, baby corn, bok choy, cauliflower… any vegetable you have in your fridge!
Where to find gluten free kecap manis?
It is amazing how things have changed! When I was first diagnosed it was such a struggle to find this. I used to make it myself with brown sugar and gluten free soy sauce. But now it is available in several different brands at major supermarkets. I got the Ayam brand from Woolworths, but Changs also make it.
I hope you enjoy!
Kath xx
Ingredients
- 1 cup of brown rice, cooked and cooled
- 1 tbsp vegetable oil
- 2 eggs, beaten
- 1 carrot, peeled and diced
- 2 leaves of cabbage, finely sliced
- 1/2 cup broccoli or broccolini, chopped
- 1/4 cup chopped mushrooms
- 1 spring onion, white chopped
- 1/2 capsicum, diced
- 1/2 cup frozen peas
- 1/4 cup green beans, chopped into thirds
- 2 tbsp gluten free soy sauce
- 2 tbsp gluten free kecap manis
- Optional chilli and lime to serve
Instructions
- Heat the oil in a large fry pan or wok over low-medium heat. Add the beaten eggs and spread out over the base of the pan. Cook until heated through, and remove to a chopping board. It will be similar to an omelette. Slice.
- Add an extra tablespoon of oil to the pan if it looks dry. Over medium heat, add the carrot, cabbage, broccolini, mushrooms and spring onion. Stir fry for 2 minutes. Add the capsicum, frozen peas and green beans and stir fry for another 2 minutes, until softened slightly.
- Add the cooked rice, and stir through. Then add the soy sauce and kecap manis, stirring through until warmed. Stir through the chopped egg.
- Remove from the heat and serve.
