An easy and delicious fried rice recipe from sports dietitian Julie Meek, with the secret nutrient boost of
hemp seeds.
For a quick, healthy meal, a simple fried rice dish is an excellent trick to have up your sleeve – and
it’s a great way to use up leftover veggies
and rice.
You can use whatever veggies you like. Adding in lots of brightly coloured varieties gives you a good mix of
vitamins and nutrients, so the more the
better.1
This recipe also includes a special ingredient: hemp seeds. These tiny seeds are packed full of nutrients,
with lots of protein, essential fatty
acids and fibre.2
Hemp seeds are also one of very few plant foods containing all nine essential amino
acids, and they bring a unique, nutty flavour to the dish.3
For an extra protein boost, you
could also toss in some cooked chicken or prawns.
Ingredients
(Makes two serves)
-
1 cup of cooked long-grain rice (make sure it’s cold – warm rice will
go gluggy in the fry pan)
-
2 eggs, whisked
-
6 spring onions, sliced thinly
-
½ cup frozen green peas
-
2 cloves garlic, minced
-
2 medium carrots, diced small
-
½ small cauliflower, chopped into tiny florets
-
4 tablespoons low salt soy sauce
-
2 teaspoons oyster sauce
-
1 tablespoon butter
-
½ cup hemp seeds (also called hemp hearts)
Method
-
Heat ½ tablespoon of butter in a large frypan over medium heat until
melted.
-
Add eggs and cook until scrambled. Remove and transfer to a separate
plate.
-
Add the remaining butter to the frypan and add the carrots, cauliflower
and garlic. Sauté for around 5 minutes until soft.
-
Add the rice, spring onion, peas and sauces and stir until combined.
-
Add in the eggs and hemp seeds and stir to combine.
Sources:
1
Nutrition Australia
2
Euphatica: International Journal of Plant Breeding
(2004)
3
Comprehensive Reviews in Food Science and Food Safety
(2019)
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This article contains general information only and does not
take into account the health, personal situation or needs of any person. In
conjunction with your GP or treating health care professional, please
consider whether the information is suitable for you and your personal
circumstances.