Stir Fried Brown Rice

We all know that brown rice is healthier than it’s white version. But what I didn’t know was that the milling and polishing process that rice goes through to whiten it strips away 90% of vitamin E, 80% of vitamin B1 and magnesium, and significant amount of iron, B3, B6 and fibre. Rice is fattening, and as long as I am eating it, it would be some consolation if I could get some nutritional benefits from it. As per the BBC GoodFood magazine, brown rice is packed with nutrients since it retains its bran layer and its germ and it is linked with lower risks of heart disease, diabetes, obesity and even certain types of cancer.

We do use brown rice at home on an everyday basis but I have never cooked brown basmati rice. I thought it was more aromatic than white rice, but I preferred the white rice in terms of taste. The stir fry I made was quite delicious and comparatively smaller servings of rice were quite filling.

Brown Rice Stir Fry

(Adapted from BBC GoodFood magazine)

  • Servings: 3-serving
  • Time: 30 mins
  • Difficulty: easy
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We all know that brown rice is healthier than it’s white version. But what I didn’t know was that the milling and polishing process that rice goes through to whiten it strips away 90% of vitamin E, 80% of vitamin B1 and magnesium, and significant amount of iron, B3, B6 and fibre. Rice is fattening, and as long as I am eating it, it would be some consolation if I could get some nutritional benefits from it. As per the BBC GoodFood magazine, brown rice is packed with nutrients since it retains its bran layer and its germ and it is linked with lower risks of heart disease, diabetes, obesity and even certain types of cancer.<br />
We do use brown rice at home on an everyday basis but I have never cooked brown basmati rice. I thought it was more aromatic than white rice, but I preferred the white rice in terms of taste. The stir fry I made was quite delicious and comparatively smaller servings of rice were quite filling.<br />
Brown Rice Stir Fry<br />
(Adapted from BBC GoodFood magazine)

Summary

  • Cuisine: british
  • Course: main course
  • Cooking Time: 30 mins

Ingredients

200 grams Brown rice / 1 cups
1 tbsp Finely chopped ginger
1 tsp Finely chopped garlic
1 tsp Paprika
1 cup Sliced spring onion greens
200 grams Button mushrooms , halved quartered
2 Carrots , sliced
1 Capsicum , sliced
3 Eggs
2 tbsps Milk
3 tbsps Chopped coriander leaves
To taste, Salt & pepper
2 tsps Soya sauce
1 / Chickenvegetable taste maker cube (optional)
2 tbsps Oil
wedges for Lemon garnish

Steps

  1. Cook brown rice according to package instructions and let cool.
  2. To make a coriander omelette, beat together eggs, milk, coriander, salt and pepper.
  3. Heat 1/2 tbsp oil in a pan. Pour the beaten mixture onto the pan and swirl it around.
  4. Allow to cook over gentle heat until almost set. Flip and cook the other side until done.
  5. Transfer to a board and cut into thin strips.
  6. Heat 1 tsp oil in a pan and stir fry mushrooms for a minute.
  7. Cover and cook till done.
  8. Season with salt and paprika. Remove mushrooms and keep aside. Reserve the juices as well.
  9. Heat remaining oil in the pan and fry ginger and garlic for a minute.
  10. Toss in spring onions, carrots and capsicum and stir fry over high heat for 3-4 minutes.
  11. Reduce heat and mix in cooked rice, soy sauce, stir fried vegetables and powdered taste maker cube.
  12. Finally pour in the reserved mushroom juices. Season according to taste.
  13. To serve, top with omelette, more coriander leaves and lemon/lime wedges.

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