Brown fried rice
Food Checker classification: GREEN
This meal is packed with fibre, vitamins, and nutrients from the vegetables and wholegrain brown rice. It can be customised with your choice of vegetables and protein, making it a versatile and healthy option for students. Plus, it’s relatively quick to prepare and doesn’t require a lot of cooking skills. Enjoy your homemade vegetable stir-fry!
Fried brown rice
Estimated cost $3.86
Please note: costs are 'per serving' and may vary. Costs were accurate at time of publish.
Ingredients
- 1 cup of precooked stale brown rice
- 1 tbsp of vegetable oil
- 1 small onion thinly sliced
- 2 cloves of garlic minced
- 2 cups of mixed vegetables
- 1 cup of firm tofu or chicken diced
- 2 tbsp of low-sodium soy sauce
- Salt and pepper to taste
Instructions
Cook the brown rice:
- Add 1 cup of brown rice to the rice cooker and two cups of water cover, and simmer for about 40-45 minutes, or until the rice is tender and the water is absorbed. When rice is cooked leave in a pot uncovered in the fridge overnight to stale.
Prepare the stir-fry:
- Heat the vegetable oil in a large skillet or wok over medium-high heat.
- Add the sliced onion and garlic and sauté for 2-3 minutes until they become translucent.
Add the mixed vegetables:
- Add the mixed vegetables to the skillet and stir-fry for about 5-7 minutes until they are tender-crisp. You can adjust the cooking time based on your preference for the level of crunchiness.
Protein (optional):
- If you're using tofu or cooked chicken, add it to the skillet and stir-fry for an additional 2-3 minutes until it's heated through.
Season:
- Drizzle the soy sauce over the stir-fry and toss everything to coat. Add a pinch of salt, pepper, and crushed red pepper flakes for extra flavour.
Serve:
- Divide the cooked brown rice among serving plates and top with the vegetable stir-fry.
Tried this recipe?Let us know how it was!