Enjoy this healthy dinner recipe taken from RTE's Operation Transformation
Vegetable Fried Rice with Chicken
100g wholegrain brown rice
1 head of broccoli (you need 400g florets)
120g pak choi
2 garlic cloves
1 small knob of root ginger (you need 1 tbsp thinly sliced)
2 tsp reduced sodium soy sauce (10g)
1 ½ tsp rapeseed oil (7.5g)
1 bacon rasher (well trimmed)
¼ dried chilli flakes
100g cooked diced chicken
freshly ground black pepper
Rinse the rice well in a sieve and then put in a saucepan with 300ml of water. Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes without lifting off the lid, then turn off the heat and leave to sit for another 10 minutes for perfectly cooked rice (or simply cook according to packet instructions). Spread out on to a tray and allow to cool to prevent further cooking or use leftover rice that has been cooled and stored in the fridge within 2 hours of cooking, which this type of recipe is perfect for.
Break off the broccoli into florets and then cut into small bite-sized florets – you will need 400g in total. Trim the pak choi and cut into slices. Peel and thinly slice the garlic and ginger – you will need about one tablespoon of ginger. Trim and thinly slice the scallions. Snip the rasher into a small bowl and set aside.
Heat a wok or large frying pan over a medium heat. Add half a teaspoon of the oil to the wok and swirl up the sides, then tip in the broccoli and stir-fry for 3-4 minutes until just tender but still with bite. Tip on to a plate and set aside.
Add the rest of the oil to the wok and again swirl up the sides. Stir-fry the bacon, garlic, ginger and chilli flakes for 1-2 minutes until sizzling and lightly golden. Tip the cooked rice into the wok and stir-fry for a few minutes until piping hot. Break the eggs into a bowl and lightly beat, then make a well in the centre of the heated rice and then tip in the egg. Leave for 20 seconds or so until it starts to set, then begin to gently break up with a wooden spoon and toss until evenly combined. Season with plenty of freshly ground black pepper.
Return the cooked broccoli to the wok with the chicken and pak choi and then sprinkle over the soy sauce, toss until evenly combined and piping hot. Season with pepper and divide among bowls to serve.