These delicious parcels are perfect for kids lunches!
Ingredients
- 1/2 cup brown rice
- 1 tablespoon vegetable oil
- 1/2 small brown onion, finely chopped
- 2 garlic cloves, crushed
- 1 small carrot, peeled, finely chopped
- 1/2 small red capsicum, finely chopped
- 1/2 cup frozen peas and corn
- 2 teaspoons salt-reduced soy sauce
- 2 teaspoons ABC kecap manis
- 8 eggs
- Olive oil cooking spray
Method
- Step 1Cook rice following absorption method on packet. Set aside to cool slightly. Meanwhile, heat oil in a large frying pan over medium heat. Add onion and garlic. Cook, stirring, for 2 minutes or until tender. Add carrot and capsicum. Cook, stirring, for 2 minutes or until vegetables start to soften.
- Step 2Add rice. Cook, stirring, for 1 minute or until combined. Add peas and corn, soy sauce and kecap manis. Cook, stirring, for 2 minutes or until combined. Transfer to a bowl. Cover with foil to keep warm.
- Step 3Crack 1 egg into a bowl. Whisk with a fork. Spray a 16cm (base) non-stick frying pan with oil. Heat over medium-high heat. Pour egg into pan. Swirl to coat base of pan. Cook for 30 seconds or until set. Transfer to a plate. Cover to keep warm. Repeat with remaining eggs.
- Step 4Place 1 omelette on a flat surface. Place 1/4 cup rice mixture in centre. Fold in corners to form a parcel. Transfer, seam side down, to a plate. Repeat with remaining omelettes and rice mixture. Serve.
- Low carb
- Low fat
- Low kilojoule
- Low sodium
- Lower gi
- Vegetarian
Nutrition
700 kj
Energy
8.4g
Fat Total
2g
Saturated Fat
1.6g
Fibre
8.4g
Protein
187mg
Cholesterol
172mg
Sodium
13.8g
Carbs (total)
All nutrition values are per serve
Notes
Storage tip: Refrigerate leftover parcels in an airtight container between layers of baking paper for up to 1 day. For lunches, wrap parcels in plastic wrap and pack in insulated lunch bags.
- Author: Katrina Woodman
- Image credit: William Meppem
- Publication: Super Food Ideas
0