Kale and broccolini rice with fried egg
1 tablespoon olive oil
4 spring onions, thinly sliced, plus extra to garnish
2 cloves garlic, crushed
2 teaspoons grated fresh ginger
2 medium carrots, peeled, cut into matchsticks
2 bunches broccolini, trimmed, cut in 4cm lengths, or 4 cups small broccoli florets
2 tablespoons water
1 large red capsicum, seeded, thinly sliced
100g trimmed kale, chopped (see tip)
2 1/2 cups cooked brown rice
1 1/2 tablespoons tamari
Total fat 10g
Saturated fat 2g
Dietary fibre 9g
1 Heat oil in a large wok over a high heat. Stir-fry spring onion, garlic and ginger for 30 seconds, or until fragrant. Add carrot, broccolini and water. Stir-fry for 1 minute. Add capsicum and stir-fry for 1–2 minutes, or until vegetables are starting to soften. Add kale and stir-fry for 1–2 minutes, or until just wilted. Add brown rice and tamari to wok. Toss gently until combined and heated through.
2 Meanwhile, lightly spray a large non-stick frying pan with oil and place over medium-high heat. Fry eggs for 2–3 minutes until just set, or cooked to your liking.
4 Divide rice between bowls and top each with a fried egg and extra spring onion.
For a spicy kick, serve rice drizzled with hot chilli sauce.
Make it gluten free: Check tamari is gluten free. And check hot chilli sauce (if using) is gluten free.
Make it vegan: Top with pan-fried mushrooms instead of egg.
1 small bunch or 1/2 large bunch kale will give 100g trimmed.
Healthy Food Guide
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