Nourishing Fried Rice

A little while back I posted a photo of a quick and nutritious alternative to regular fried rice. Rather than just calling the dish 'special fried rice' or 'healthy fried rice', I decided it deserved a name better than that. So nourishing fried rice it is! Yes it's special, yes it's healthy but it is nourishing more than anything. This dish is full of nutrients that your body will thank you for eating.

What I love about this recipe:

  • It's full of veggies

  • It's packed with protein

  • It can be eaten on it's own or as a side dish (I served mine with some oven baked chicken)

  • It's quick and easy!

  • You don't have to follow the recipe exactly, you can use whatever vegetables you have lying around at home

  • It's full of flavour - i refuse to let people use the excuse 'I can't eat healthy because healthy food is so bland and boring'. I guarantee you this is one meal to wake your taste buds - herbs and spices are your best friends!

  • My hubby absolutely loved it, so hopefully yours will too! (I know how hard it is to get the other half to eat nutritious foods)

Lets break it down:

Quinoa & brown rice are a great alternative to white rice as they have a lower GI. Quinoa is a great source of protein and fibre too. These will keep you fuller for longer!

Legumes are an extra serve of vegetables, a great source of protein, high in fibre and a great source of vitamin B, zinc and magnesium. A great base or addition to any meal to help keep you fuller for longer and stabilise your blood sugar levels (as well as help regulate that digestive system!).

Coriander is an anti-bacterial and anti-inflammatory herb. Adding this to any dish will not only provide amazing flavour, but also assist in immune function & inflammation.

RECIPE

Ingredients:

2 cups cooked brown rice

1 cup cooked quinoa

1 grated carrot

1 grated zucchini

1 400g can of 4 bean mix (organic & unsalted)

1 cup of frozen peas

1/2 bunch of finely chopped coriander

2 cloves of garlic (crushed)

1 red onion (diced)

1 tsp of chilli flakes

Salt & pepper to taste

1 avocado (to serve)

Method:

1. In a large pan, add onion, garlic and chilli

2. When onion is beginning to turn translucent, add the rest of the vegetables

3. Stir until combined & add the brown rice & quinoa

4. Once the mixture is combined and rice starts to stick to the pan turn off the heat

5. Add coriander and stir through

6. Serve with 1/2 an avocado on top and meat of choice

This recipe can be served as a side dish to any meat, if you would like the recipe to the chicken I used, here it is:

Chicken:

- Chicken thighs seasoned with chilli, paprika, salt, pepper & garlic

- Place in the oven for around 40 minutes and then under the grill for 1 minute

- Slice into strips once cooked & served on top of the rice

Just remember, every time you eat is an opportunity to nourish your body. So make good choices!

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Carmelle Robinson
Nutritionist - BHSc Nut Med
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