Fried Brown Rice

If I’m just cooking for my Irishman and me, I hardly ever use rice because we both prefer the low carb higher ‘veg’ option of cauliflower ‘rice’. But I’ve found 2 year olds are much keener on real rice. The good news is I’ve been able to transition Fergal to brown rice so at least there’s a bit more fibre. I use brown basmati rice because it has the lowest GI of all rices.

enough for: 2
takes: 15 minutes

3 eggs
2 cups cooked brown rice
1 red capsicum (bell pepper) chopped (optional)
2 handfuls frozen peas
1-2 tablespoons soy sauce

1. Heat a large frying pan on a medium high heat. Whisk eggs in a bowl.

2. Add a splash of oil to the pan and then the eggs. Cook for about 30 seconds and then stir. Cook for another 30 seconds and stir again. Keep cooking and stirring until the eggs are almost set. Put egg on a clean plate.

3. Return the pan to the heat and add more oil. Stir fry the rice, peppers (if using) and peas until everything is hot and the rice is just starting to brown a little.

4. Remove from the heat and add the soy sauce. Taste and add more soy if needed.

5. Stir in the egg and green onion (if using) and serve hot.

Variations

to cook the rice – bring a large pot of water to the boil. Add rice and simmer for 10 minutes. Drain well then cool. Refrigerate or freeze until you’re ready to use.

hot – add some chopped red or green chilli with the peas or serve with chilli oil or your favourite hot sauce at the table.

more veg – feel free to add chopped red peppers (capsicum), snow peas, sugar snap peas, carrots, corn kernels, green beans, grated cauli or asparagus. Anything that works in a stir fry is good.

vegan – replace egg with a few generous handful of roasted peanuts or cooked lentils or beans.

carnivore – brown some chopped bacon before adding the peas and rice. Or toss in a few handfuls of cooked chicken.

low carb / paleo – replace rice with grated raw cauliflower (about 1/2 cauli).

herby – serve with coriander (cilantro), mint or basil leaves on top.

carb lovers / more substantial – double the rice.

Waste Avoidance Strategy

eggs – will keep in the fridge for weeks or use for another meal.

cooked brown rice – freeze it.

capsicum (bell pepper) – keep in the fridge for a few weeks. For longer grill and store in an airtight jar under oil. Or freeze them.

frozen peas – will keep in the freezer for months.

soy sauce – keep it in the pantry.

Problem Solving Guide

rice clumping – this is a sign that either your rice was overcooked in the first place OR your rice is too fresh and hasn’t been rested for long enough for the starches to be in a frying frame of mind. Next time, try cooking your rice with the fast boil method and/ or making sure it cools down completely before attempting to make this dish.

rice and eggs sticking to the pan – if you’re using a regular pan that isn’t non-stick (like me) you may need to be more generous when oiling the pan to avoid sticking.

eggs rubbery – a sign that your eggs are overcooked. With the rice, they should still taste OK. Next time try to either use a lower temperature or cook the eggs for a shorter period of time.

eggs watery – when eggs are overcooked the protein breaks down and can no longer hold the moisture in. This results in ‘synerisis’ or weeping

tastes bland – this is a simple dish, so you’re relying on the soy to pull it’s weight. Feel free to up the level of soy. Also make sure you’re using the best quality eggs you can afford. I notice a huge difference in free range eggs from my cousin’s farm and free range from the supermarket with both colour & flavour.

tastes too salty – sounds like a soy overdose. Next time add a little at a time. For now, the only solution is to dilute it. Stir fry some extra eggs, or rice both and toss them through the salty dish.

Serving Suggestions

Great on its own or as part of an Asian meal.

Prepare Ahead

Yes! Just cook as per the recipe. Will keep in the fridge for 1 week. Don’t freeze. To serve, warm in a pan with a little oil, being careful not to overcook the eggs.

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