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Stir fry with Eggy Fried Brown Rice

A quick and healthy dinner, great for using up veg from your fridge.

Brown rice is a good source of B vitamins, needed for make energy from the food we eat, and the minerals magnesium and manganese.

  • 1 cup brown basmati rice
  • 1 medium red pepper
  • 1 medium yellow pepper
  • 4 spring onions or
  • 1 small onion
  • 1 clove garlic
  • Handful green beans
  • ½ cup frozen peas
  • 1-2 eggs – whisked and cooked separately
  • 1 tablespoon of sesame oil
  • 1-2 tablespoons of tamari or soya sauce

Options: Chicken, turkey, prawns, bamboo shoots, bean sprouts, carrots, bok choy, mushrooms, broccoli, asparagus, baby sweetcorn, cashew nuts etc...

Pour egg onto small pan and lightly cook for approx. 1-2 mins. You will notice the sides of the egg turning a paler colour, egg should move on pan when you shake it. Turn over and cook on other side for 1-2 mins.

Remove from pan, allow to cool slightly and roll into cigar shape, cut into thin ribbons and set aside. Heat oil in wok, add chicken/ prawns if using, add onions, garlic and peppers. Add other veg and cooked rice and peas, stir all together. Finally, add the soya sauce and egg ribbons. Season to taste, and serve.

Want more inspiration for Asian inspired meals? Why not try Teriyaki Salmon, or Hoisin Beef Stir Fry?

About the Author

I'm Ciara Ryan, eumom's Nutritional Expert. I'm a Nutritional Therapist and member of NTOI. I'm also a mother to three sons, age 9, 7 and 2. I'm passionate about the power of nutritional therapy in helping with both prevention of illness and the promotion of optimum physical and mental health and wellbeing.


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