Brown rice really comes into its own in this super-healthy stir-fry. It’s nutty and deliciously savoury. Brown rice retains the hull and bran, which contains B vitamins and minerals, magnesium and calcium.
SERVES 4
PREP TIME 10 MINS
COOK TIME 10 MINS
Wok and Large, Deep Frying Pan
Large Pan
| 150 g sugarsnap peas, cut into 1cm ( 1/2 in) pieces |
| 2 asparagus spears, cut into 1cm pieces |
| Salt |
| 2 tbsp sunflower oil |
| 150 g courgettes, cut into 1cm ( 1/2 in) cubes |
| 4 spring onions, finely sliced |
| 2 garlic cloves, finely chopped |
| 1 4cm piece of fresh root ginger, finely chopped |
| 1 green chilli, deseeded and finely chopped |
| 1.75 lb (800g) cooked, cold brown rice |
| 2 tbsp oyster sauce |
| 2 tbsp soy sauce |
| 2 tbsp rice wine or dry sherry |
| 2 tbsp pumpkin seeds |
| 2 tbsp sunflower seeds |
| 1. Blanch the sugarsnap peas and asparagus in a large pan of boiling salted water for 1 minute, then drain and refresh them under cold water. |
| 2. Heat the oil in a large wok and stir-fry the courgettes over a high heat for 2 minutes until they start to colour. Add the spring onions, garlic, ginger, and chilli and cook for a further minute. |
| 3. Add the blanched vegetables and cook for a minute, then add the rice with the remaining ingredients. Stir-fry for a minute or two until everything is well combined and the rice is hot. |
| Fat: 56.11 g | Fiber: 30.44 g |
| Iron: 12.28 mg | Sugar: 17.07 g |
| Calcium: 240.6 mg | Sodium: 3961.34 mg |
| Potassium: 2029.04 mg | Calories: 1640.77 kcal |
| Protein: 45.09 g | Vitamin A: 2181.72 IU |
| Vitamin C: 105.98 g | Carbohydrates: 207.12 g |
| Saturated Fat: 7 g | Cholesterol: 0 mg |