Rainbow rice

Cooking Time: 35 minutes
No of Serves: 8

Recipe courtesy of Clare Collins, APD

Ingredients

  • 1 tsp each of crushed ginger, garlic
  • 2 tsp red curry paste
  • 1 medium brown onion (70 g) – finely chopped
  • Small piece of pumpkin (160 g) – finely diced
  • 1 large carrot (100 g) – finely diced
  • 1 medium zucchini (180g) – finely diced
  • 2 sticks celery (150g) – finely diced
  • Half a red capsicum (120g) – finely chopped
  • Small piece of cauliflower (200g) – Processed to breadcrumb consistence or very finely chopped
  • 2 medium eggs (65g each) (lightly beat with milk, using a fork)
  • 2 Table spoons milk
  • 1 cup of cooked brown rice (1/3 cup dry rice boiled for 12 minutes in 1.5 cups water, drained)
  • 2 Tablespoon coriander or parsley (optional) finely chopped
  • Spray oil

Nutrition Information (per serve)

Energy 404 kJ (97 calories)
Protein 5g
Total Fat 3g
Carbohydrates 11.5g
Saturated Fat >1g
Sugars 4g
Dietary Fibre 3g
Sodium 133mg

Method

  1. Boil 1/3 cup rice in 1.5 cups water for 12 minutes. Drain and set aside.
  2. Heat a wok to medium and spray with oil.
  3. Add finely chopped onion and stir-fry with the ginger, garlic and curry paste. Cook till soft (about 5 minutes).
  4. Add pumpkin and carrot. Stir and cook a further 4-5 minutes.
  5. Add celery and zucchini. Stir and cook a further 3-4 minutes.
  6. Make a large well in centre and add beaten egg mixture. Spread mixture out. When egg starts to set after about 3 minutes, turn over. It is ok if it breaks up.
  7. Add cooked rice, processed cauliflower, celery and red capsicum on top.
  8. Stir through, breaking egg into pieces.
  9. Toss though the chopped coriander and serve.

This recipe featured in the APD Cookbook, created in collaboration with DAA.

Download the full APD Cookbook by visiting the Australia’s Healthy Weight Week website.

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