Cooking Time: 35 minutes
No of Serves: 8
Recipe courtesy of Clare Collins, APD
- 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)|
- Boil 1/3 cup rice in 1.5 cups water for 12 minutes. Drain and set aside.
- Heat a wok to medium and spray with oil.
- Add finely chopped onion and stir-fry with the ginger, garlic and curry paste. Cook till soft (about 5 minutes).
- Add pumpkin and carrot. Stir and cook a further 4-5 minutes.
- Add celery and zucchini. Stir and cook a further 3-4 minutes.
- 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.
- Add cooked rice, processed cauliflower, celery and red capsicum on top.
- Stir through, breaking egg into pieces.
- Toss though the chopped coriander and serve.
This recipe featured in the 2017 Australia’s Health Weight Week, APD Cookbook, created in collaboration with DAA and Nutrition Australia, ACT.