Tag: fried rice

Fried Rice


Serves 4
Time: 30 min
~ low FODMAP ~ failsafe ~ low salicylate ~ low amine ~ dairy free ~ gluten free ~

Ingredients

500 g cold cooked rice (a)
60 g / 2 sticks celery
90 g sprouted mung beans
120 g green beans, fresh or frozen (c)
230 g green drumhead cabbage (d)
240 g cooked chicken pieces (e)
20 g / 1/2 bunch of dark green spring onion tips (f)
1 tbsp golden syrup (g)
3 eggs
3 tbsp canola oil (h)
1/2 tsp salt

Foodnotes

(a) Avoid basmati, jasmine or wild rice which are moderate in salicylates (RPAH Elimination Handbook, 2011). I used long grain white rice.
(b) Celery is low FODMAP at 75 g (FODMAP Friendly App, 2018)
(c) Green beans are low FODMAP at 14 beans (75 g, FODMAP Friendly App, 2018).
(d) Green drumhead cabbage is low FODMAP at 1 cup (94 g, The Monash University Low FODMAP Diet App, 2018)
(e) Meat should be fresh when cooked and either used the same day or frozen immediately. Follow dietician’s advice.
(f) Tip: re-grow spring onions
(h) Use canola oil that has no antioxidants (no 310-312, 319-321)

Instructions
  1. Rinse celery, sprouted mung beans, green tips of spring onions, green beans and cabbage.
  2. Finely chop celery, green tips of spring onions and cabbage. Chop green beans
  3. Heat 1 tbsp of canola oil in a wok on medium-high heat.
  4. Beat eggs together with 1/4 tsp salt
  5. Cook eggs in wok until very dry
  6. Add celery, sprouted mung beans, green beans, cabbage and remaining 1/4 tsp salt to the wok and stir fry for 3-5 mins until celery is soft. Add canola oil as required to stop food sticking to the wok.
  7. Add cold rice to the wok and stir until warm and well-mixed.
  8. Slice chicken and chop into small pieces.
  9. Add chicken and green tips of spring onions to the wok.
  10. Cook for a further 5 min
  11. Mix 1 tbsp golden syrup with 4 tbsp hot water
  12. Remove wok from the heat and stir through golden syrup mixture.
  13. As this recipe contains meat, serve immediately or freeze immediately.
Personal Notes

This recipe is based off Brigid’s Indonesian-style fried rice from Sue Dengate’s The Failsafe Cookbook, but modified to be low FODMAP.

I think the key to fried rice is having relatively dry cooked rice rather than gluggly. If you don’t have time to prepare the rice multiple days ahead, you can still do it on the same day. I cooked my rice in the morning and then used it in the evening. After my usual 10 mins of absorption, I left the rice on low heat on the stove until the rice at the bottom was dry and starting to stick to the saucepan. I then put it in a large bowl, spread it up the sides and left it to cool uncovered while I got ready in the morning. Once it had stopped steaming I covered it and kept it in the fridge until it was ready to use.

Fried rice is a nice quick dinner, and is also a good way to use up left over frozen roast chicken. You can even add left over chicken stuffing to the fried rice for extra flavour. I tried that once and it was delicious. If you don’t have sprouted mung beans they can easily be excluded, and if you tolerate moderate salicylates, you can add peeled, diced carrot in with the other vegetables at the start. I really like egg in my fried rice. I only had two eggs in the fridge this week, but I’ve bumped the recipe up to three eggs. Anywhere between two and four eggs would be fine, depending on personal preference and what is on hand.