2017-08-21
Mince Fried Rice
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Mince Fried Rice

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This beef fried rice is a one-pot meal that is both affordable and delicious. This recipe is super versatile, so if you don’t have some of the vegetables use what you have leftover in the fridge.
<b>Prep:</b> 30 mins Prep: 30 mins
<b>Cook:</b> 12 mins Cook: 12 mins
Serves 6 Serves 6
Source of iron Source of iron
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Ingredients

Beef

  • 1½ cups white rice 
  • ¾ tsp salt
  • 2 eggs
  • 2 tablespoon oil
  • 500g beef mince
  • 1 onion, diced
  • 2 cloves garlic, crushed
  • 1 tablespoon soy sauce
  • 2 carrots, grated or finely cubed
  • 2 cups frozen/canned veges such as corn or peas (or a mixture of both)
  • ¼ cabbage or 4 large silverbeet leaves, finely sliced
  • ¼ cup soy sauce
  • ¼ cup brown sugar

Method

Place rice, 2¼ cups water and salt into a medium pot and bring to the boil. Once it starts to boil, turn it right down to the lowest heat and pop on the lid. Cook for 12 minutes, turn off, leave the lid on (do not lift it off) for 8 minutes. Alternatively, you can use a rice cooker.

Prepare vegetables as above and set aside.

Using a fork, whisk the eggs with a pinch of salt. Put ½ tablespoon of oil in a large frypan, heat oil gently and pour eggs in. Let them cook to form an omelette, this should take around 2 minutes. Once cooked pop onto a plate and set aside.

In a small pot combine the brown sugar and soy sauce. Warm on a low heat on the stove until sugar has dissolved. This is your sweet soy sauce. Set aside.

Add 1½ tablespoons of oil to the frypan. Add onions and on a medium heat, gently fry for 2-3 minutes till golden. Turn up heat a little, add garlic and mince. Break up mince with a wooden spoon as it is frying. When mince is browned add 1 tablespoon soy sauce and stir through. 

Add grated carrot, frozen vegetables and ½ cup of water to mince and stir. Pop the lid on your frypan, turn down to medium heat and allow vegetables to cook through for 3-4 minutes.

Take your omelette, roll it up and slice it up so you have noodle shaped omelette pieces.

Remove the lid from your frypan and break up rice into the mince and vegetable mixture. Add the sweet soy sauce and chopped cabbage or silverbeet and continue to stir-fry until cabbage (or silverbeet) has wilted. If your frypan is too small, mix everything together use a large baking dish. Taste and add extra soy sauce if necessary. 

Serve in bowls with sliced omelette on top. 

  • Suitable Cuts
  • Nutrition
  • Tips & Tricks

Nutrition Information Per Serving

Serving size: 335g
Energy kJ (kcal) 1952 (466)
Protein (g) 26.9
Fat (g) 11.04
Saturated (g) 2.4
Carbohydrate (g) 61.5
Sugars (g) 5.3
Dietary Fibre (g) 4.6
Sodium (mg) 1263
Iron (mg) 3.1
Zinc (mg) 5.5
Vitamin B12 (ug) 0.28
Vitamin C (mg) 7.2
Selenium (ug) 11.9
   
  • If you don’t have some of the vegetables use what you have on hand. 
  • Add a tablespoon of finely chopped raw ginger with the garlic if you have it. 
  • To increase the dietary fibre content of the meal swap white rice for brown. 
  • The omelette is optional. 

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BEEF + LAMB NEW ZEALAND

PO BOX 33 648
TAKAPUNA, AUCKLAND, NEW ZEALAND
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