Recipe Name: Brown Rice Stir-fry with Coriander Omelet
200g Brown Rice (brown basmati rice)
1 tbsp Rapeseed Oil
1 thumb size Ginger, grated
3 Cloves Garlic, peeled and finely chopped
1 bunch Spring Onion, half cut then finely sliced lengthways
150g pack Shitake Mushrooms
1 Red Pepper, finely sliced
2 Carrots, peeled and finely sliced into sticks
3 Eggs, beaten with a splash of skim milk
2 tsp Soy sauce
2 tsp Sesame Oil
2 tbsp Chili Jam
2 tbsp Toasted Sesame Seeds
1 Bunch Coriander chopped
Cook the rice as per the instruction on the pack. Heat 2 tsp rapeseed oil in a wok and fry the ginger and garlic of 1 minute. Add the rest of the veg and fry on a high heat for 3 to 4 minutes. Mix the egg with 1/2 the coriander. Heat the remaining rapeseed oil in a small pan and add the egg mix. Allow to set like an omelet and flip over when almost cooked. Remove once cooked and slice into strips on a board.
Add the drained cooked rice to the veg, add the sesame oil, soy sauce and chili jam and mix till heated through. Divide into bowls and top with some omelet strips and fresh coriander leaves.
Brown rice contains fiber, which reduces the risk of heart disease and type 2 diabetes; selenium, an antioxidant that may help prevent arthritis and skin damage; and magnesium, which helps prevent and manage high blood pressure and osteoporosis. It is also a good source of vitamin B6, a B vitamin that may help reduce the risk of cardiovascular disease.