This is a super healthy recipe for fit-eaters who looks for protein & fibre in everything they eat. It’s not just wholesome but very tasty that I’m very sure that this easy recipe is something everyone would want to follow often.
How I developed this recipe-
I had been into a lot of desserts nowadays satisfying my sweet-toothed family’s all kinds of sugar cravings. First because people are mostly home during these corona days and secondly because I love making desserts so much that I never miss an opportunity to make them. Due to all these, everyone started gaining weight and we were forced to decide to cut sugar, fibre less carbs (white flour, white rice..) etc.
Egg fried rice is one of my family’s all-time dishes, but everyone were missing it soo badly over the past few days due to the newly set dietary restrictions.
This is what made me think about a new healthier version of this classic dish with the wholesome goodness of brown rice and added proteins.
What’s special about this recipe-
Brown rice- This gluten-free fibre-rice diabetic friendly substitute for regular white rice is easy to make and is highly nutritious.
High protein- This is a protein packed recipe as it includes eggs and peas, thus helping in maintaining muscle mass and staying slim-fit. You could also add blanched spinach for added protein.
Good fats- Even though only a very little oil is used in this recipe, the oil used are of healthy fats, such as peanut oil & sesame oil.
What you’ll need-
. 1 cup brown rice, soaked in cold water for 30 minutes & drained
. 3 cups water
. Half teaspoon salt
. 2 tablespoons chopped shallots
. 2 tablespoons chopped spring onions (bulbous white bottom part)
. 1 tablespoon minced garlic
. 1 teaspoon finely chopped ginger
. 2 finely chopped green chillies
. 1/3 cup frozen green peas / frozen or canned edamame
.2-3 beaten eggs- with a pinch of salt and pepper.
. 1-2 teaspoons soy sauce
. 1-2 teaspoons fish sauce
. 1 tablespoon Chinese rice wine/ sherry/ Shaoxing (optional)
. 1 teaspoon white vinegar
. 2 tablespoons peanut oil
. 1 tablespoon toasted sesame oil
. 2 tablespoons chopped spring onion greens
. 1-2 teaspoons white sesame
. 1 tablespoon chopped garlic
. 2 tablespoons chopped coriander leaves (& stems)
. Extra 1 tablespoon peanut oil
How to make-
. Heat 3 cups of water with salt until it reaches a rolling boil. Now add the rice, cover & cook on simmering after it starts to boil again with the rice in the pot.
. Cook the rice like this for 15 minutes and turn of the heat after fluffing up the rice a bit. You would notice that a few tablespoons of water is still left in the bottom of the pan. But don’t worry, because the rice will keep on cooking in the residual heat with the lid on, even after you take it off from the heat and thus, all the water will be absorbed after a few more minutes.
. Scramble the eggs in a non-stick wok, heating a little oil and keep it aside, transferring to a bowl.
. Now sauté the shallots,spring onion whites, green chillies, green peas, ginger and minced garlic for a minute.
. Add the pepper, sauces, wine & vinegar.
. Stir in the cooked rice and combine everything on low heat. Check salt level and add more soy sauce/fish sauce into the rice, at this point, if needed.
. Now stir in the eggs and spring onion greens.
. Finally brown the chopped garlic in a smaller pan with little oil and stir in the chopped coriander leaves into this garlic. .Top the rice with this browned garlic mix, drizzle with toasted sesame oil and sprinkle white sesame on top before serving.
Notes, tips and suggestions-
. It’s more easier and tastier to use rice that’s cooked a day ahead and refrigerated overnight.
. For a vegan option you substitute eggs with tofu scrambled the same way and omit fish sauce by adding 2 teaspoons of extra soy sauce.