5. Healthy egg fried rice
Add sweet, juicy crabs to this speedy fried rice recipe for a gluten-free dinner that’s both speedy and filling.
Ingredients
- 3 tsp rapeseed oil
- 250g cooked brown basmati rice
- 20g fresh ginger, grated
- 1 green chilli, deseeded and finely diced, plus extra to garnish
- 2 cloves garlic, minced
- 160g frozen peas, defrosted
- 160g frozen sweetcorn, defrosted
- 2 eggs, lightly beaten
- 200g fresh crab meat
- a bunch spring onions, trimmed and finely sliced
- 1 tsp fish sauce
- 1 tsp sesame oil
- 10g coriander leaves, roughly chopped
- lime wedges, to serve
Method
- STEP 1
Heat 1 tsp of the oil in a large wok over a high heat. Stir-fry the rice for 2-3 minutes, breaking it up with a spoon, until toasted and a little chewy. Transfer to a bowl and set aside.
- STEP 2
Add another teaspoon of the oil and stir-fry the ginger, chilli and garlic for 1 minute until fragrant. Add the rice back in, along with the peas and sweetcorn, and stir everything together.
- STEP 3
Push the rice to the side of the wok and add the last teaspoon of oil. Tip the eggs into the oil and season with a little salt. Use a spatula to scramble the egg then mix in the rice while the egg is still a bit runny, tossing both together.
- STEP 4
Toss through the crab meat and spring onions to combine and cook for 1 minute until the crab is heated through and the spring onions are just softened. Drizzle over the sesame oil and fish sauce, and toss together. Remove from the heat and stir in the coriander. Serve with lime wedges for squeezing over and extra slices of chilli.
6. Coriander chicken breasts with warm red pepper hummus
Want an easy midweek dinner that’s high in protein? Try our pan-fried coriander chicken recipe with vibrant, homemade red pepper hummus.
Ingredients
- 4 small skinless chicken breasts
- 4 tsp coriander seeds, lightly crushed
- a big pinch dried chilli flakes
- 2 big handfuls rocket, dressed in olive oil and lemon juice
HUMMUS
- 4 tsp olive oil
- 1 onion, finely chopped
- 2 cloves garlic, crushed
- 1 tsp cumin seeds
- 400g tin chickpeas, drained and rinsed
- 2 roasted red peppers from a jar, drained and chopped
- 1 tbsp tahini
- 1 lemon, juiced
Method
- STEP 1
For the hummus, heat 1/2 the oil in a small pan and add the onion and a little seasoning. Cook over a medium heat for 5 minutes until soft, then add the garlic and cumin seeds, and cook for a minute. Add the chickpeas, peppers and 150ml of water, and simmer gently for 2 minutes. Tip into a blender with the tahini and lemon juice, and whizz until completely smooth. Tip back into the pan, season and keep warm.
- STEP 2
Bash the chicken breasts between two pieces of baking paper until about 1cm thick, drizzle with the remaining oil, season well and sprinkle over the coriander seeds and chilli flakes. Heat a large griddle pan over a high heat and cook the chicken breasts for 4-5 minutes on each side until well coloured and cooked through. Rest on a plate for 5 minutes, then slice.
- STEP 3
Divide the hummus between 2 plates, put the chicken slices on top and serve with the dressed rocket.