Diabetic-Friendly Stir-Fried Brown Rice
Cooking for diabetic patients with no other associated illnesses is the same as adopting a healthy lifestyle meal plan. My mission to promote proper nutrition and reduce health challenges related to overweight and obesity is one of my cornerstones. The use of fresh, locally sourced ingredients, simple and healthy cooking is your ticket to producing a great family meal. Some believe you have to spend hours, effort, and money to cook healthy, I am here for this, to demonstrate that healthy, easy and quick meals are achievable by all from all walks of life and economic backgrounds. This recipe is truly a lazy day dish when time is scarce and an excellent method to recycle and reduce food waste as anything can go in it. It is simplicity at its highest yet full of flavour and goodness.
This dish has B vitamins, folate (folic acid), iron and magnesium. Due to the low Gi of brown rice and cabbage it is a perfect meal for type 2 diabetes. More diabetic friendly recipes HERE.
Servings: 4
Preparation Time: 10 minutes
Start to finish: 20 minutes
Ingredients:
3 cups cooked brown rice, preferably at least a day old
300 grams shredded cabbage
200 grams bean sprouts
100 grams spinach, baby
100 grams of tinned corn
6 springs chopped green onions
1 cup roughly chopped coriander leaf
2 tablespoons canola oil
5 tablespoons soy sauce
4 eggs
Method:
· Heat the oil in a wok on high. Sauté the shredded cabbage and sprouts cover and turn every now and again until cooked but still crisp. About 5 to 6 minutes
· Add the cold cooked rice and the corn and keep folding until hot then add the spinach, toss for 30 seconds until it has wilted, add the soy sauce, chopped onions and coriander.
· Cook for a further 30 seconds then add salt or extra soy sauce if needed.
· Serve with a sunny side up fried egg and drizzle with home-made chilli oil.
Notes:
· You can use any vegetables you fancy but, cabbage is full of fibre which id beneficial for slow release of sugar into the blood.
· White rice can be used instead.
· Always use cooked rice which is at least 1 day old. As the starch in the grain is in the solid form, then it will hold the shape as you stir-fry it.
· You can add any variety of meat to the stir-fry, make sure you saute it beforehand and add it as you put the rice.
Per Serving: 413 Calories; 14g Fat (29.6% calories from fat); 18g Protein; 58g Carbohydrate; 8g Dietary Fiber; 212mg Cholesterol; 1481mg Sodium.