Tag Archives: leftovers

A healthy take on vegetable stir fried rice

This is one of those meals that I made in 10 minutes flat after a long car journey. You know those moments when you have a hungry family who are tired and grumpy. It was one of those.

Fortunately I had cooked a pile of rice the night before and then not used it. Which meant my head had already gone to the “what on earth am I going to do with that rice” place. Having lived in Hong Kong as a child I have heady memories of egg fried rice cooked in the market place so this was a no-brainer. What I wasn’t sure about was whether my small boy would embrace the love. Turns out this was a great way to get him eating more veggies. Sorted.

This is one of those recipes that embraces leftovers, so rummage through your fridge and throw it all in.

No actual photo of the meal I’m afraid as I was too busy feeding the hungry hordes! So send me your photos please ūüôā 

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Healthy Vegetable Fried Rice
Serves 4
Easy way to use up leftover vegetables and rice.
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Prep Time
20 min
Cook Time
30 min
Prep Time
20 min
Cook Time
30 min
238 calories
33 g
186 g
7 g
9 g
2 g
189 g
75 g
2 g
0 g
5 g
Nutrition Facts
Serving Size
189g
Servings
4
Amount Per Serving
Calories 238
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 186mg
62%
Sodium 75mg
3%
Total Carbohydrates 33g
11%
Dietary Fiber 1g
3%
Sugars 2g
Protein 9g
Vitamin A
13%
Vitamin C
12%
Calcium
4%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 tbsp chilli infused or normal olive oil
  2. 400g cooked, cooled rice
  3. 1 onion thinly sliced
  4. 2 garlic cloves, crushed
  5. 500g mixed assortment of vegetables
  6. 1 tsp ginger
  7. 4 eggs, beaten
  8. 2 tsp sesame oil
  9. Large handful of fresh coriander
Instructions
  1. Cook the rice ahead of time as you want it to cool down before you use it. I cooked mine the day before.
  2. Heat the oil then add the rice, onion, garlic and vegetables. Stir to coat in the oil and cook for 5 minutes.
  3. Meanwhile crack and beat the eggs.
  4. Add the ginger and stir through.
  5. Now lower the heat to a medium setting. Add the egg and let it set for 1 minute. Then stir it through the rice.
  6. Lower the heat right down and continue to stir so the egg doesn't stick to the pan.
  7. After 3 minutes add the sesame oil and cook for another few minutes.
  8. Stir through the chopped coriander and serve.
Notes
  1. Make sure you fully re-heat the rice and get it nice and hot, using a hot wok for the first part of the recipe.
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calories
238
fat
7g
protein
9g
carbs
33g
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Dietitian UK https://www.dietitianuk.co.uk/

Tips to reduce food waste.

Mouldy carrots, liquid cucumber, out of date yoghurts…we’ve all had it. In this time of us all trying to be more eco-friendly not only should we be trying to shop more locally and reduce petrol, buy local produce and reduce food miles, grow more food ourselves…but also not overbuying food that we don’t need and making sure food doesn’t get wasted.

The Food Waste Report says we throw away 1/3 of the food we buy, 6.7 tonnes a year. The main foods wasted being potatoes, bread and fruit and veggies. According to statistics if we stopped wasting food it would be the equivalent to taking 1 in 4 cars off UK roads! I found this figure pretty alarming. Reducing the amount of food waste is key if we want to reduce greenhouse gas emissions.

Being a dietitian I must admit I do watch what others do in their homes. I’m not judging but just interested. What I tend to see is a lot of wasted food. Leftovers from meals being thrown away, things in the fridge not being used in time, fruit half eaten and then chucked in the bin. None of that is allowed in my house. If a banana is left in the car and is by the husband and is past its best it either gets used straightaway in my banana flapjack recipe or frozen for use later on. Leftovers are fought over for lunches! In fact I now just cook extra so the baby and I can have leftovers for lunch in the week, and the freezer can be fed.

I’d like to inspire you to be a little less wasteful so here are some tips:

Top Tips:

1. Plan, Plan, Plan. At some point in the week plan out what you are going to do for meals. In our house this is a flexible plan as I’m guided also by what is on offer in the shops. So I may decide to do a risotto, but leave the type of risotto flexible until I shop. Planning helps me buy the right things, saves me time and money and keeps me organised! It also ensures that most of ¬†the time we don’t get caught out on a busy day with no time to cook…as I think about what we are all doing and try to plan in when I will have time to cook dinners.

2. You don’t need to throw away food just because it is past the best before date. There are 2 types of dates on foods…the use by date is important, food can be eaten up to the end of the ‘use by’ date, but not after even if it looks and smells fine. The best before date is different.¬†This refers to quality rather than food safety. When the date is passed, the food won’t be unsafe but it might begin to lose its flavour or texture.

3. Keep leftovers. Leftovers are amazing. Use them for lunches, add them into the next days meal, add them to a whole new meal – use as the base of an omelette, a frittata, soups and stews… Or freeze them.

4. Be aware of what is in your fridge and veggie rack. Think about what needs using up first before you start to cook. Is the spinach wilting? Are the peaches going off? Then use them up quick! Stir fries are great for using most veggies, fruit can be lightly stewed and turned into a dessert or a compote for breakfast. Use the internet to find a quick recipe.

5.¬†Make soups…if we have a glut of veggies it becomes soup time. ¬†Homemade soups are so quick and easy to make. Soften a little onion, ad your veggies, cover with stock and simmer till the veggies are soft. Whiz in the blender, add seasoning and hey presto…fresh soup. It’s cheap, easy and full of nutrition.

6.¬†Get composting ūüôā Scraps, peelings, apple cores, teabags, torn up paper and tissue, toilet rolls etc… can all be composted. Get a compost collecter in your kitchen and start a compost heap in the garden. Then use the compost to grow some yummy veggies!

7. Try to buy food that has less packaging or biodegradable packaging. Fruit and veggies can be bought loose, from the green grocer or have a box delivered from the farm. Recycle as much packaging as possible or compost some of it.

References:

WRAP. Food Waste Report. The food we waste.  April 2008. http://wrap.s3.amazonaws.com/the-food-we-waste.pdf