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Vegetable Stir-fry with Eggy Rice

Vegetable Stir-fry with Eggy Rice

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A quick and healthy stir-fry paired with flavorful eggy rice, perfect for a light yet filling meal.
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Details
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Main Dish
Servings 4 adults
Calories 332
Cuisine Asian
Taste Savory
Occasion Healthy lunch, Quick dinner
Difficulty Level Beginner
Cooking Method Baked, Stir-fry
Cost $
Diet Diabetic, Gluten-free, Halal, Hindu, Kosher, Lacto-Vegetarian, Lactose-free, Low Lactose, Mediterranean, Ovo-Vegetarian, Pescetarian, Vegan, Vegetarian
Intolerance Egg, Gluten, Peanut, Soy, Tree Nut, Wheat
Health Tag Low-calorie, Vegetables

Equipment

  • Chopping board
  • Chopping knife
  • Frying pan
  • Baking tray
  • Wooden spoon
  • Vegetable peeler
  • Saucepan
  • Cup
  • Stove
  • Oven

Ingredients
 
 

  • 250 g basmati rice
  • 0.5 head broccoli broken into small florets
  • 1 pepper sliced
  • 1 carrot cut into little sticks
  • 1 onion finely chopped
  • 10 ml vegetable oil
  • 1 tbsp soy sauce
  • 0.5 lime juice half a lime
  • 1 tbsp honey
  • 20 g peanuts or cashew nuts
  • 1 egg whisked
  • spring onion finely chopped, to garnish

Instructions
 

  • Preheat the oven to 200°C / 400°F / Gas Mark 6.
  • Cook the rice according to the packet instructions.
  • Place the vegetables, apart from the onion, on a baking tray and roast until tender for about 20 minutes.
  • Gently fry the onion in the oil without browning it in a wok or large frying pan. Set aside half of it for the eggy rice.
  • Add the roasted vegetables to the onion in the frying pan.
  • Combine soy sauce, lime juice and honey in a cup, add to the wok or frying pan and coat the vegetables.
  • Sprinkle with peanuts or cashew nuts.
  • In a separate pan combine the cooked rice, the remaining onion and the whisked egg with the soy sauce.
  • Stir until well combined and the egg has cooked.
  • Serve the egg fried rice alongside the vegetables.
  • Garnish with the spring onion.

Notes

This stir-fry uses simple ingredients and can be prepared even quicker with leftover rice.
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Nutrition per Serving

Calories: 332kcalCarbohydrates: 65gProtein: 9gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 1gTrans Fat: 0.02gCholesterol: 41mgSodium: 307mgPotassium: 444mgFiber: 4gSugar: 8gVitamin A: 3087IUVitamin C: 73mgCalcium: 76mgIron: 2mg

Source

Adapted from 101 Square Meals: Easy Recipes for Everyday Life by the Health Service Executive and Safefood, licensed under CC BY 4.0. Original available here.
Image source:
Image from 101 Square Meals by Health Service Executive and Safefood, CC BY 4.0.
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