NASI GORENG

Nasi goreng—Indonesian-style fried rice—is great as a light lunch using leftover cooked rice from the night before. Make sure you use one of the lower GI rices such as basmati or SunRice Doongara Low GI Clever Rice.

Preparation time: 10 minutes

Cooking time: 10-15 Minutes

Serves: 4

Ingredients:

4 eggs, at room temperature

1 egg, lightly beaten

1 teaspoon peanut oil

1 large onion, finely chopped

2 garlic cloves, crushed

1 tablespoon grated ginger

700 g (1 lb 9 oz/4 cups) cooked basmati or Doongara rice

1 tablespoon oyster sauce

2 tablespoons soy sauce

chopped parsley or spring onions, to serve

Method:

  1. Bring a large saucepan or deep frying pan of water to a simmer and carefully crack the eggs and gently slip them, one at a time, into the simmering water. Poach for 3–4 minutes, or until the eggs are cooked to your liking. Lift out with a slotted spoon and drain on paper towels.
  2. Heat a non-stick frying pan over medium heat, add the beaten egg and stir-fry until the egg is scrambled. Remove and set aside.
  3. Heat the oil in the pan, add the onion, garlic and ginger and lightly fry for 3–5 minutes, or until the onion is soft. Add the cooked rice and toss well. Pour in the oyster sauce and soy sauce and toss to coat the rice in the sauces. Stir in the scrambled egg.
  4. Spoon the rice into four bowls or plates and top each with a poached egg. Sprinkle with chopped parsley or spring onions.

 

Cooks Tip’s

To obtain 700 g (1 lb 9 oz/4 cups) cooked rice you will need 250 g (9 oz/11/3 cups) raw rice.

Nutrition Information – Per serve:

The GI of this recipe is estimated as medium – The GI of rice varies according to the variety and its proportion of the slower digested amylose starch.

1530 kJ (365 Cal), 8 g fat (saturated 2 g), 14 g protein, 58 g carbohydrate, 2 g fibre, 1245 mg sodium

 

 Recipe and image from The Low GI Cookbook, Hachette Australia.