Wednesday, 14 October 2015

How To Make A Healthy Version Of Fast Food Egg Fried Rice | With Video Recipe

Today, I share with you how to make your own nutritious and tasty version of fast food egg fried rice. In the same time it can take to wait for an online fried rice order to arrive, you could give this a try. You can also find the recipe for the chicken I had with it Here.

This recipe is healthy because of the carefully selected alternative ingredients to those used in making the normal fried rice. A little goes a long way with these ingredients and you get satisfied for longer without loosing out on tastes and nostalgia. A win win! More recipes here.

Making the choice to eat less fast foods doesn't always come without its challenges. It is not always easy to know the ingredients which go into a fast food meal, whether it was made fresh on the day or simply microwaved from frozen or from the day before. I hope this helps along the way.

Home made healthy egg fried rice
Home made healthy egg fried rice

Ingredients
What you will need for this recipe are:
2 Cups of brown basmati rice (preferably not easy-cook brown rice)
2 Free range eggs
1 Tbsp of extra virgin olive oil
1 Tbsp of sesame oil
A pinch of seasalt
1/2 to 1 tsp of black peppercorns/pepper
About 1 cup of chopped mixed peppers/bell peppers (I used frozen mixed peppers)
2 large carrots chopped into sticks (or any vegetables of your choice)
1/2 a tsp of garlic paste
1/2 a tsp of ginger paste
1 scotch bonnet pepper or fresh chilli chopped (scotch bonnet is optional as it is very hot)
1 tsp of cayenne pepper of red pepper flakes (optional)
1 onion
1/2 a stock cube (I used a maggie cube)
1 tbsp of water
A non stick pan or wok
A non stick frying pan

Home made healthy egg fried rice ingredients
Home made healthy egg fried rice ingredients
Home made healthy egg fried rice ingredients
Home made healthy egg fried rice ingredients


Lets cook!

Brown basmati rice takes a little longer to cook, therefore you can either precook it and allow to sit and cool down, or you can cook it first so as to give yourself time to get everything else going whiles its cooking. Brown basmati rice takes about 30 minutes to cook.

1. Wash your rice.

2. To cook a good fluffy brown basmati rice, add 3 cups of water to your 2 cups of rice. As this is a healthy fried rice, do not add any salt to your rice as the flavouring will come from the stir fried vegetables when added later. Cook the rice for about 30 minutes at the gas mark just before the highest gas mark. My highest gas mark was 6, therefore I cooked the rice at mark 5.

3. Whiles the rice cooks, chop up your vegetables if you haven't already. Also beat the 2 eggs.

4. Once your vegetables are chopped, transfers your 1 tablespoon of olive oil into your frying pan and allow it to heat up a little at medium temperature.

5. Tranfer your chopped onions into the oil, stir and allow to cook until it is soft and turning brown. This takes about 3-5 minutes.

6. Add in your chopped carrots and 1 tablespoon of water. Cover and allow to cook for about 3-5 minutes. The moisture allows the carrots to cook through.

7. Once cooked through, add in a pinch of salt, your black pepper and the mixed peppers. Cover and allow to cook for about 1-3 minutes.

8. Add in your spices, so the ginger, the garlic, bonnet pepper/fresh chilli and pepper powder and give that a good stir. Don't forget to skip the pepper powder or chilli if you don't want your fried rice to be too hot.

9. Add in your 1 tablespoon of sesame oil and your half stock cube. Give that a thorough stir and pour in the beaten eggs evenly like you would when making an omelette.

10. Cover up and allow to cook nicely. Once the egg starts to form an omelette, stir the mixture up and then leave to cook for a final 3-5 minutes under low heat.

11. With the stove back on medium heat, remove the vegetable stir fry from the hob and replace with the pan containing the cooked brown rice. Tranfer the stir fry mixture into your brown rice and begin to stir. Cover and allow to cook, and then repeat the stirring process two more times, making sure to cover at intervals in order to allow the fried rice to cook through.

12. Leave the fried rice to cook for a further 2-3 minutes under low heat and your meal is ready.

Et Voila! I had mine with a piece of healthy grilled chicken and I did not miss a fast food fried rice. Below, you will also find the video version of this recipe for a more thorough instruction. Don't forget to share the recipe if you liked it, and if you do try it, please do let me know how it went by sharing your pictures and feedback with me on Facebook or @yvonnedzifa on twitter or instagram. The links are underneath my profile picture above.

Bon Appetit!
Home made healthy egg fried rice
Home made healthy egg fried rice


xoxo
Yvonne Dzifa
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