Super Food Ideas - - THIS MONTH -


1 ta­ble­spoon peanut oil 4 eggs, lightly beaten 3 lup chong (Chinese sausage), thinly sliced di­ag­o­nally 1 brown onion, cut into thin wedges 1 car­rot, halved length­ways, sliced di­ag­o­nally 1 red cap­sicum, chopped 1 bunch gai lan, stems cut into 5cm lengths, leaves roughly chopped 3 cups cold cooked white long-grain rice (see note) ½ cup frozen peas 2 ta­ble­spoons oys­ter sauce 1 ta­ble­spoon soy sauce 1 tea­spoon sesame oil

1 Heat a wok or large fry­ing pan over medium-high heat. Add ½ the peanut oil. Swirl to coat. Add egg. Cook, toss­ing and break­ing up egg into large chunks, for 2 min­utes or un­til lightly browned. Trans­fer to heat­proof bowl. 2 Care­fully, wipe wok clean. Heat wok over medium-high heat. Add re­main­ing peanut oil. Swirl to coat. Add sausage. Stir-fry for 2 min­utes or un­til crisp. Add onion, car­rot, cap­sicum and gai lan stems. Stir-fry for 5 min­utes or un­til veg­eta­bles are just ten­der. Add gai lan leaves, rice, peas, oys­ter sauce and soy sauce. Stir-fry for 3 min­utes or un­til heated through. 3 Toss ½ the egg through fried rice. Serve topped with re­main­ing egg and driz­zle with sesame oil. NU­TRI­TION: (per serve) 2053kj; 21.1g fat; 6.2g sat fat; 17.9g pro­tein; 55.1g carbs; 5.4g fi­bre; 222mg chol; 1260mg sodium.

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