This is a good choice for lunch box. It is an easy and healthy dish that uses fresh own grown organic veggies and high fibre brown rice. Asian preserved salted fish can be used to create a very tasteful stir fried rice and reduces the amount of soy sauce or salt used. However, I find anchovies can also produce a similar rich saltiness and it is easy to find them in a supermarket.
Ingredients 4 cups cooked brown rice
3 garlic cloves, finely chopped
1 cup diced french beans
1 cup diced canned meat (sodium reduced)
1/2 cup diced carrots
5-6 pieces of anchovy, chopped
1 1/2 tbsp extra light olive oil
1-2 free-range eggs
Salt to taste
Some spring onion, chopped (optional)
Use an electric/microwave rice cooker, pour in 2 cups brown rice and correct amount of water to cook and produce perfect cooked brown rice, refrigerate overnight.
Heat 1/2 tbsp oil on frypan over a medium-high heat, add in chopped garlic and anchovy, then diced meat, carrots, french beans, stir fry for 3-4 minutes.
Transfer to a plate and set aside.
In a wok/deep fry pan, add 1 tbsp oil over high heat, hold on 1 minute, pour in 1-2 eggs (already beaten or not, as per your preference), then add in cooked brown rice immediately.
Stir fry quickly and thoroughly to allow every piece of rice to be coated in fried eggs.
Add in cooked mixed veggies and meat, stir fry quickly to combine, add some salt to taste.
Transfer to serving bowls or plates.
Garnish with some chopped spring onion (optional).