What makes this fried rice healthy than others is the low glycemic index doongara rice used in this diabetes-friendly recipe.
Doongara rice (a white, long-grain, Australian-grown rice, also known as “Clever Rice”) has a higher content of amylose (a form of starch) than other rice varieties, which makes it more slowly been digested and thus, prevent blood glucose spikes. This is essential to maintain normal blood sugar levels in diabetics, provide sustained energy and keep them feeling full longer.
Preparation time 10 minutes
Cooking time 10 minutes
Serves 4
- Healthy Fried Rice Recipe | Easy Diabetic Main Meals
Ingredients :
2 teaspoons peanut oil
1 medium brown onion (150g), chopped coarsely
2 cloves garlic, crushed
2cm piece fresh ginger (10g), grated
300g lean pork mince
1 untrimmed celery stalk (150g), sliced thickly
1 small red capsicum (150g), chopped coarsely
1 large zucchini (150g), chopped coarsely
4 cups (600g) cooked doongara rice
¾ cup (90g) frozen peas, thawed
¼ cup (60m1) soy sauce
2 green onions, sliced thinly
Method :
-
Indonesian Soy Sauce Kecap Manis | Ketjap Manis
Heat oil in wok; stir-fry brown onion, garlic and ginger until onion has just softened. Add pork; stir-fry until brown and cooked through.
- Add celery, capsicum and zucchini; stir-fry until just tender. Add rice, peas and sauce; stir-fry until hot. Toss green onion through fried rice just before serving.
Kecap manis, also spelled as ketjap manis, is an Indonesian thick, sweet soy sauce that adds a great flavor to stir-fries.
Cooking Tips :
- Doongara rice can be found at your local supermarket. You need to cook 1½ cups of rice for this recipe.
- Cold rice, cooked the day before you prepare the recipe, is best for this dish. The individual grains remain separate from one another and won’t get mushy when reheated in the wok. Spread the cooled rice on a tray and allow to cool before covering and refrigerating overnight.
Serving suggestion :
Try topping each serving with a just-fried egg garnished with freshly chopped red chili. Pass the kecap manis so that everyone can spoon a little over the egg and rice.
Nutritional facts per serving :
1527kJ (365 cal); 8.2g total fat (2.4g saturated fat); 19.6g carbohydrate; 4.2g fiber; medium GI
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