Brown rice is made up of many different grains, making it rich in protein, and it contains a high fiber content. Brown rice is also low on the glycemic index, which means it is good for you, and has the ability to make you full. Throw in some veggies and soy sauce to enhance the flavour, and enjoy this recipe as a meatless main or as a side dish.
2 tablespoons canola oil
1 teaspoon minced ginger
1 garlic clove, minced
3 green onions, finely chopped
1 cup frozen peas
¼ cup chopped red pepper
2 cups cooked brown rice, cold
1 large egg
2 tablespoons reduced-sodium soy sauce
Freshly ground black pepper
1. Heat oil in a large non-stick skillet over high heat. Add the ginger and garlic and fry for 30 seconds. Add the green onions, peas, red pepper and brown rice and cook for 3-5 minutes until peas are cooked and veggies have softened.
2. Push ingredients aside and crack the egg into the skillet. Stir fry the egg for 1-2 minutes before stirring in remaining ingredients.
3. Add the soy sauce and pepper and continue to stir for 1-2 minutes more.
4. Divide between bowls.
Amanda Riva is the host of The Hot Plate,
a free online cooking show dedicated to inspiring culinary confidence
in new cooks. The Hot Plate also offers regular cooking tips and advice,
how-tos, and information on seasonal ingredients.
by Amanda Riva