Protein Boosted Vegetable Stir Fry
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Ingredients
Pre cooked Rice & Lupin Flakes Blend
- ½ cup basmati rice pre rinsed – optional
- ¼ cup Lupin Flakes
- 1 ½ cups water
- Pinch of salt
STIR FRY
- 1 egg lightly whisked (seasoned with pepper)
- 140 g capsicum, diced 1 Cup
- 2 stalks spring onions sliced on the diagonal
- 1 cup shredded cabbage red is great for a burst of colour
- 1/2 cup corn
- 1/2 cup peas
- 1 cup kale leaves shredded
- 2 garlic large cloves
- 2 red chillies de – seeded and finely chopped
- 60 g ham cooked prawns, bacon or protein of choice (if using bacon this should be sautéed with veggies)
- 2 tbs soy sauce
- 1 tbs oil for frying
Instructions
Pre cooked Rice and Lupin Flakes Blend
- Cook in a rice cooker or your preferred method.
- When rice and Lupin Flakes blend is cooked – transfer to a baking dish, spread evenly and fluff with a fork to allow rapid cooling.
- Rice and lupin blend should be cool before adding to stir fry.
RECIPE METHOD
- Heat 1 tsp of oil on a small non-stick fry pan.
- When pan is hot, pour egg and swirl to form a thin ‘crepe’ like layer. Allow to cook for less than a minute in the fry pan, flip carefully with an egg flip – working relatively quickly so as not to overcook the egg.
- Cook for another 40 seconds before moving omelette to a chopping board and shredding into strips.
- Heat remainder of the oil over a much larger frypan (wok and non stick if possible).
- When hot add the capsicum and red cabbage (and bacon if using) and toss for 15 seconds.
- Then add kale, garlic and chillies, toss for 30 seconds before adding peas, corn and prawns. Stir to combine.
- Add the rice and Lupin Flakes blend and soy sauce to season and continue stirring together until well combined.
- Finally, add spring onion, ham and egg and toss to combine all ingredients.
- Garnish with fresh coriander and serve.
Notes
Handful of fresh coriander for garnish
Nutrition
Calories: 113kcalCarbohydrates: 14gProtein: 6gFat: 4gSaturated Fat: 1gSodium: 359mgFiber: 3gSugar: 3g
