A novel way with brown rice

 

 

Ingredients

  • 300g fresh prawn (medium size, pre-blanch)
  • 1 red fuji apple (peeled, cored and cut to 1cm by 1cm cube)
  • 2 egg (break into a bowl and mix well)
  • 1 small yellow onion (finely diced)
  • 3 tbsp canola or sunflower oil
  • 500g Heavenly cooked mixed brown rice (precook the rice the night before)
  • Pinch of salt and pepper (to taste)
  • 1 cup frozen peas (thawed)
  • 1 tsp sesame oil

Garnish

  • 1 stalk spring onion (chopped)

Method

  1. Heat a non-stick wok with 1tbsp oil, fry the egg to scramble and set aside.
  2. Add in the remainder oil and fry the onion till golden brown.
  3. Loosen the cooked rice lightly and add into the wok. Stir in the prawn, apple, scrambled egg and sesame oil.
  4. With medium heat, fry the rice mixture for 2 to 3min. Season to taste.
  5. Garnish with spring onions.
  6. Serve warm.

Nutrition Tips

  •  Fruits and vegetables are rich in vitamins, fibre and can help to lower the risk for some cancers.
  •  Cook vegetables lightly to retain crunch and flavour. Overcooking will reduce the amount of nutrients in vegetables.
 

Chef's Tip

  • To enhance flavour, add  1tbsp of coriander roots to the fried rice.

Find out more: Apple Seafood Fried Rice: Healthier Recipe