This fragrant and fresh homemade egg fried rice is ostomy-friendly can be enjoyed any day of the week. The tofu and cashews are a great source of protein, which can help with skin health. The tofu is high in calcium, which helps maintain strong bones.
The bell pepper, broccoli, mushrooms, pak choi and cashews provide lots of fibre and vitamins —these are good for your gut and overall health. You might like to add extra fibre to make your meal more filling by using an extra pak choi.
- Serves: 2
- Time to prep: 20 minutes
- Time to cook: 25 minutes
Ingredients
- 120g wholegrain rice
- 1 garlic clove
- 1 thumb-size piece of ginger
- 2 spring onions
- 1 bell pepper
- 1 small head of broccoli
- 120g shitake mushrooms
- 1 pak choi
- 200g extra firm tofu
- 1 large egg*
- 1 red chilli
- 4 tbsps tamari*
- 1 lime
- 1⁄2 bunch Thai basil
- 50g cashew nuts
- A drizzle of sesame oil
- Salt / Pepper to season
Method
- Pre-heat the oven to 220 ̊C or 200 ̊C if fan-assisted.
- Place the rice in a saucepan and cover with 11⁄2 times his amount in water, add a pinch of salt and bring to the boil. Place a lid over and simmer until all the liquid is absorbed or until the rice is soft.
- Mince the garlic and ginger, slice the spring onions, pepper, shitake, chilli, and pak choi. Make little florets with the broccoli.
- Cut the tofu into 2 cm cubes, then mix a drizzle of sesame oil with half the ginger before coating it onto the tofu. Bake for 10 minutes or until golden and crispy.
- Dry roast the cashew in a frying pan for a few minutes, until golden, they should smell slightly toasted when ready.
- Place a little sesame oil in a frying pan/wok on a medium to high heat. Place the garlic, the rest of the ginger, and mushrooms then cook for 2 minutes. Add the pepper, broccoli, pak choi, spring onion, and 1⁄2 red chilli and cook for an extra 2 minutes or till hot but still slightly crunchy.
- Add the rice and tofu to the vegetables, fry for a few minutes or until the rice is warm.
- In that same pan/wok, move the rice mix to one side, crack and lightly scramble the egg so it’s slightly under-done, then rapidly mix the pan’s contents all together. Add the tamari sauce and half the lime juice and stir well, taste and season to your liking.
- Serve and then sprinkle the cashew nuts, Thai basil and the left-over spring onion and chilli. Dress with a lime wedge on the side.
*You can make this vegan by skipping the egg and this step of the recipe. Our chef says it tastes just as good. You can swap the tamari for soy sauce if you’d like this dish to be a bit saltier.