Nutrition balance score
Good
Glycemic Index
50
Low
Glycemic Load
27
High
Nutrition per serving
Calories311.2 kcal (16%)
Total Fat5.9 g (8%)
Carbs53.2 g (20%)
Sugars4 g (4%)
Protein11.1 g (22%)
Sodium701.9 mg (35%)
Fiber3.3 g (12%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
cooking spray
calorie controlled
200gbasmati rice
2garlic cloves
finely chopped
1 Tbspmedium curry powder
625mlvegetable stock
made from 1 vegetable stock cube
1orange pepper
deseeded and diced
6spring onions
trimmed and chopped
50gsugar snap peas
each sliced into 3 pieces
100gbroccoli
cut into small florets
100gcauliflower
cut into small florets
50gfrozen peas
50gsweetcorn kernels
tinned and drained or frozen
fresh coriander
3eggs
medium
0.5lemon
Juice of
sea salt
black pepper
Instructions
Step 1
Spray a saucepan with some cooking spray and place over a medium heat. Add the rice, garlic, curry powder and fry 1-2 minutes, stirring, then add the stock. Stir well, turn the heat down to low, cover and simmer for 10-15 minutes, according to the instructions on the packet of rice. Its ready when the rice is cooked and all the stock has been absorbed.
Step 2
While the rice is cooking, spray a frying pan or wok with some more cooking spray, place over a medium heat, and add all the veg. Fry for about 10 minutes, stirring continuously – don’t overcook the veg as you want them to remain crunchy.
Step 3
When the rice is cooked, remove the lid, add the cooked veg and stir in most of the coriander. Replace the lid to keep it hot.
Step 4
Whisk the eggs in a bowl and add some salt and pepper.
Step 5
Spray a clean pan with some cooking spray and place over a medium heat. Pour in the egg and cook on one side for 1-2 minutes, then flip it over to make an omelette and remove it from the pan.
Step 6
6. Stir the lemon juice through the rice, then cut the omelette into slices and arrange it on top. Sprinkle with the remaining coriander and serve.
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