Brown rice stir-fry with coriander omelette

Gluten Free
Health score
15%
Brown rice stir-fry with coriander omelette
45 min.
4
306kcal

Suggestions


If you're looking for a delicious and satisfying meal that's both healthy and gluten-free, look no further than this tantalizing Brown Rice Stir-Fry with Coriander Omelette. Bursting with flavors and textures, this dish harmoniously blends nutritious brown basmati rice with vibrant vegetables and fluffy omelette strips, creating a feast for your senses.

The stir-fry comes alive with the aromatic touch of ginger and garlic, enhanced by colorful additions like crunchy carrots, sweet red pepper, and tender shiitake mushrooms. Each bite is a delightful combination of earthy and fresh flavors, making it a perfect side dish or even a stand-alone meal. Adding to the magic are the hints of soy sauce, toasted sesame oil, and a touch of zing from chilli jam that elevate this dish to a new level of yum!

What’s more, with a mere 45 minutes from start to finish, it’s quick enough for a weeknight dinner yet flavorful enough to impress your guests. Whether you're a busy professional, a health-conscious foodie, or simply someone who delights in vibrant cuisine, this Brown Rice Stir-Fry with Coriander Omelette is sure to become a staple in your culinary repertoire. Enjoy it warm, adorned with toasted sesame seeds and fresh coriander for that perfect finishing touch. Dive into this deliciously light yet fulfilling meal that celebrates the beauty of wholesome ingredients!

Ingredients

  • 200 rice 
  • tbsp canola oil 
  • piece ginger grated
  •  garlic clove finely chopped
  • bunch spring onion finely sliced
  • 150 mushroom caps sliced
  •  carrots finely sliced into sticks
  •  bell pepper red finely sliced
  •  skim milk with 1 tablespoon skimmed milk beaten
  • small handful cilantro leaves chopped
  • tsp soya sauce 
  • tsp sesame oil toasted
  • tbsp jam 
  • tbsp sesame seed toasted

Equipment

  • bowl
  • frying pan
  • wok

Directions

  1. Cook the rice following pack instructions.
  2. Heat 2 tsp oil in a large frying pan or wok.
  3. Add the ginger and garlic and fry for 1 min. Tip in the veg and stir-fry over high heat for 3-4 mins.
  4. Meanwhile, mix the eggs with the coriander and seasoning.
  5. Heat a small non-stick frying pan with the remaining oil.
  6. Add the egg, stir once, then allow to cook over a gentle heat until almost set. Flip (using a plate if necessary) and cook on the other side until cooked through. Tip onto a board and cut into strips.
  7. Add the drained cooked rice, soy sauce, sesame oil and chilli jam to the veg, mixing to heat through. Divide into bowls and top with the omelette strips, a few coriander leaves and sesame seeds.

Nutrition Facts

Calories306kcal
Protein7.88%
Fat18.9%
Carbs73.22%

Properties

Glycemic Index
104.82
Glycemic Load
30.12
Inflammation Score
-10
Nutrition Score
17.669130380063%

Flavonoids

Luteolin
0.22mg
Kaempferol
0.17mg
Myricetin
0.05mg
Quercetin
1.34mg

Nutrients percent of daily need

Calories:306.02kcal
15.3%
Fat:6.47g
9.95%
Saturated Fat:0.7g
4.38%
Carbohydrates:56.39g
18.8%
Net Carbohydrates:52.66g
19.15%
Sugar:8.79g
9.77%
Cholesterol:0.02mg
0.01%
Sodium:201.48mg
8.76%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.07g
12.13%
Vitamin A:6156.04IU
123.12%
Vitamin C:42.95mg
52.06%
Manganese:0.84mg
41.85%
Vitamin K:23.74µg
22.61%
Vitamin B6:0.38mg
19.13%
Selenium:11.14µg
15.91%
Vitamin B3:3.14mg
15.71%
Copper:0.31mg
15.29%
Fiber:3.73g
14.93%
Phosphorus:145.4mg
14.54%
Vitamin B5:1.29mg
12.91%
Potassium:395.77mg
11.31%
Vitamin B2:0.18mg
10.41%
Magnesium:39.59mg
9.9%
Vitamin E:1.44mg
9.58%
Folate:36.91µg
9.23%
Zinc:1.34mg
8.91%
Iron:1.38mg
7.65%
Vitamin B1:0.11mg
7.15%
Calcium:61.77mg
6.18%
Vitamin D:0.16µg
1.06%