Fried Rice Combo

 

This is a version of fried rice but it is far more nutritious. It is a meal in itself. I use brown rice in this Fried Rice Combo recipe because it is full of many nutrients that are depleted when brown rice is processed into white rice. Brown rice takes longer to cook than white rice so I often cook up bulk brown rice and freeze it in smaller portions for later use.

 

Preparation time: 15 minutes
Cooking time: 15 minutes
Quantity: Serves 5 - 6

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Ingredients

1 large onion, chopped finely
2 teaspoons garlic, chopped finely
2 teaspoons oil
1/2 teaspoon sesame oil
1/4 teaspoon Chinese 5 Spice mix
2 celery sticks, sliced thinly and diagonally
1 carrot, grated coarsely
200 gm finely sliced cabbage
1 and 1/2 tablespoons soy sauce
2 tablespoons oyster sauce
1/2 tablespoon sweet chilli sauce
3 cups diced cooked chicken
200 gm bean sprouts
1 cup cooked peas
4 cups cooked brown rice

 

Method:

Cook the onion, garlic and spice in the oils for about 5 minutes in a large wok. Add the celery and cook 2 minutes, tossing frequently. Add the carrot and cabbage, cook 1 minute.

Add the three sauces, chicken, bean sprouts and peas. Mix and finally add the rice. Keep tossing and stirring for about 5 minutes until everything is heated through.

 

Notes:

Ensure you stir frequently as the meal will stick to the wok if left unattended for too long.

 

Food Facts:

Many seeds, pulses and grains can be sprouted to create a nutritious food that can be eaten in salads or added at the last minute to cooked foods such as stir fries. Sprouted seeds contain vastly more vitamins than non-sprouted seeds. This is especially so for vitamins B and C. Seeds can very easily be sprouted at home with very little equipment needed. A handful of seeds can be placed in a large jar with water. The water is rinsed around the seeds and then tipped out. A piece of muslin can be held tight over the mouth of the jar to retain the seeds yet allow the water to drain out. The watering and draining process should be repeated 2 - 3 times per day. Depending on the seeds used you can have edible sprouts in 3 - 4 days. When the sprouts have matured they should be removed from the jar and placed in a sealed container in the refrigerator.

Celery was once grown primarily for medicinal reasons, particularly by the Chinese. It has been prominent in Northern European cuisine since the 16th century. It is said that it takes more calories to eat and digest celery than there is in the celery. It is related to carrots, parsley and parsnips. Celery is high in vitamin C and potassium.

 

 

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