Healthy fried rice is great for lunch or dinner. Packed full of nutritious kale (or another vegetable of your choice) this is a healthier, lighter version of the usual restaurant stable. With a garnish of chilli to give it a bit of a kick it’s a great weekday meal. Serve with some protein, such as chicken, beans or tofu if you’re looking for something a bit extra.
Kale Health Benefits
There are several varieties of kale – curly, ornamental and dinosaur. Curly kale has ruffled leaves and a fibrous stalk and is usually deep green in colour. It tends to have a peppery flavour. Ornamental kale has a more mellow flavour and maybe green, white or purple. Dinosaur kale is better known as cavolo nero or Tuscan kale across Europe (and especially in Italy). It has dark blue-green leaves and tends to be slightly sweeter than curly kale.
Kale is amongst the most highly nutritious vegetables and as it’s an excellent source of dietary fibre and low in calories it’s great if you’re watching your weight
Kale has 3 times as much calcium and phosphorus which is beneficial as a high phosphorus level has been linked to osteoporosis.
It’s also full of antioxidants to prevent cancer, it keeps blood pressure low and provide. anti-inflammatory support. It also protects the heart through promoting low levels of cholesterol.
Egg Health Benefits
People have been enjoying eggs for thousands of years. Eggs are a long time symbol of fertility and rebirth and as well as being important in culinary circles it has also taken their place in religious circles. Painted, decorated eggs are often seen in many countries at Easter time.
Eggs are an excellent source of Vitamin K to support blood health and blood clotting. They are a source of protein to build and repair muscles
Eggs are a rich source of choline to support flexible cell membranes and brain function. They also promote good heart health due to betaine which can help prevent damage to blood vessels.
With these health benefits, it’s a great reason to dive into this healthy fried rice. Enjoy!
Healthy Fried Rice
Great midweek meal – a lighter, healthy version of the restaurant favourite. Fabulous on its own or with chicken, beans, tofu or another protein source of your choice.
- 1 cup Brown rice
- 1 small Red onion, sliced
- 2 Garlic gloves, sliced
- 4 cups Kale, shredded if need be
- 2 Eggs
- 2 tbsp Soy sauce
- 1 Spring onion and chilli to garnish. Sliced
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Cook the rice according to the packet
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Add a bit of oil to a pan, add the onion and sweat it gently for a few minutes. Add the garlic and cook for a minute taking care not to burn
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Add the kale, and a few drops of water to help it wilt
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Add the rice and stir. If adding egg, whisk in a separate bowl and add to the rice mix, stirring until cooked through and spread through the rice mix
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Add the soy sauce, serve and garnish with sliced spring onion and chilli. Enjoy!
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