Name: 15-minute Low GI Fried Rice
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 6
Ingredients: 1 tbsp extra virgin olive oil; 1 brown onion; 400 g chicken stir-fry strips; 1 cup SunRice Low GI white rice (cooked); 1 cup cauliflower; 2 cup peas, corn and carrot mix (frozen); 2 eggs; 2 tbsp tamari or soy sauce; 1 tbsp fish sauce

Ingredients

Units Scale

1 tbsp extra virgin olive oil
1 brown onion
400 g chicken stir-fry strips
1 cup SunRice Low GI white rice (cooked)
1 cup cauliflower
2 cup peas, corn and carrot mix (frozen)
2 eggs
2 tbsp tamari or soy sauce
1 tbsp fish sauce

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Instructions

Peel onion. Chop onion and cauliflower by hand or blitz in a food processor until coarsely chopped. Heat oil in a large frying pan. Once hot, add onion and cauliflower and cook for 3 minutes.
Add chicken to the fry pan and cook for a further 5 minutes.
Add peas, corn, carrot, rice, soy sauce and fish sauce to the pan and cook for 5 minutes.
Crack the eggs into the frypan and stir until egg is cooked (around 1-2 minutes). Serve with toasted crushed peanuts or sesame seeds as garnish.

Notes

All you need is some cooked low GI rice, a few key ingredients and one fry pan to pull together this healthy, tasty meal in 15 minutes.

Prep Time: 5 mins
Cook Time: 10 mins