This recipe would be a great option for a day of high intensity exercise or to add to your carb loading regime given its high carbohydrate and protein content.
Selenium plays a key role in the maintenance of healthy hair, skin and nails. Vitamin K plays an important role in bone and blood health. Vitamin B12 has many important roles in the body such as maintenance of healthy blood and nerve cells, production of red blood cells and brain health.
Indonesian food is highly influenced by Chinese food and likewise, their staple food is rice. Indonesian food culture is strong and hugely respected by the natives. Did you know that Indonesia is the third largest coffee producer in the world?
- Medium sized pot
- Large non-stick pan
- Small non-stick pan
- 260 g Rice (uncooked weight)
- 1 tbsp Olive oil
- 4 Eggs
- 1 Onion (chopped)
- 2 cloves Garlic (crushed)
- ½ Chilli pepper (finely chopped)
- 6 Broccolini
- 1 Pepper (thinly sliced)
- 2 Carrot (grated)
- 150 g Mangetout
- 2 Spring onions (finely chopped)
- 200 g Prawns
- 200 g Chicken (chopped)
- 3 tbsp Soy sauce
- 1 tbsp Honey
- Cook the rice in boiling water (2 parts rice, 3 parts water), for 25-30 minutes until the water has been absorbed and the rice is tender.
- Meanwhile, heat a half tbsp of olive oil on a large non-stick pan.
- Add the onions, garlic and chilli to the pan, stir fry on a high heat for 2-3 minutes.
- Add the prawns and chicken to the pan. Stir fry on a high heat for 3-4 minutes.
- Add the rest of the vegetables to the pan and stir fry on a high heat for 5 minutes.
- When the rice is cooked, add it to the pan with the soy sauce, and honey. Mix thoroughly to spread the soy sauce and honey through the rice.
- Cook on a medium heat for a further 5 minutes.
- On a separate pan, fry the eggs to your liking.
- Divide the rice mix evenly between plates and serve a fried egg on top.