Nutty curried fried rice

Author: Niki Bezzant - Founding Editor

Photographer: Bryce Carleton

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A quick and delicious way to use up cooked rice and other vegetables at the end of the week.

Serves: 1

Time to make: 10 mins

Ingredients

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spray oil
1 spring onion
1 carrot, diced
5cm piece ginger, finely chopped
1 clove garlic, finely chopped
1 courgettezucchiniX, diced
1 cup small broccoli florets
1 cup baby spinach
¾ cup cooked brown rice
½ teaspoon curry powder
2 tablespoons peanuts, roughly chopped
fresh coriandercilantroX to garnish (optional)
1 tablespoon low-fat plain yoghurt, to serve

Instructions

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1 Spray a large pan with oil and set over a medium-high heat. Add all vegetables except spinach and cook, stirring, for 4–5 minutes. Add spinach, rice and curry powder and stir-fry for 2–3 minutes, until rice is warmed through.

2 Add peanuts and stir to combine.

3 Serve rice garnished with coriander, if using, and yoghurt.

Variations

Make it gluten free: Check curry powder is gluten free.

Make it vegan: Substitute coconut yoghurt for dairy yoghurt.

Make it low FODMAP: Only use the green tips of the spring onion, swap garlic for ½ tablespoon garlic infused oil, limit courgette to 65g, and choose curry powder with no onion or garlic.

Nutrition Info (per serve)

Calories 519cal

Kilojoules 2170kJ

Protein 16g

Total fat 21g

–Saturated fat 3g

Carbohydrates 60g

–Sugars 12g

Dietary fibre 13g

Sodium 70mg

Calcium 140mg

Iron 4mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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