A delicious recipe that makes 4-6 lunch or dinner meals
Boil 3 cups of brown rice. While the rice is cooking, heat a large fry pan or wok with1-2 tbsp Extra virgin olive oil
Add to the fry pan:
3 cloves garlic chopped finely
1 bunch shallots chopped finely
2 red capsicums chopped finely
Optional one chile without seeds, chopped finely
(ALL INGREDIENTS ARE CHOPPED TO APPROX SIZE OF A FINGERNAIL)
Once these ingredients have softened, add:
1-2 bunches chopped asparagus
1-2 bunches chopped broccolini
any other chopped green Chinese veggies
1-2 finely chopped carrots
1 cup of frozen peas or corn or both
(for extra taste, add 1 tsp sesame oil and 1-2 tbsp tamari to fry pan)
Add one bunch of finely chopped coriander towards the end
Cook all ingredients until medium soft.
Once the brown rice is cooked, rinse well and put in a large bowl.
Add the stir-fried veggies to the same bowl and stir rice in with veggies well.
Add 1 tbsp of sesame seeds
Add 2 x 185g cans Sirena Tuna in oil or Paramount red Salmon or Mackerel (drain oil)
Optional, add one can red or brown lentils (drained and rinsed) for extra fibre and protein.
Mix all ingredients and eat hot or cold. Enjoy!
Note: This keeps well in the fridge in Tuppaware (transfer to tuppaware only once the food is room temperature – never when hot), and is a great lunch to take to school or work.
Note: Don’t feel limited to the ingredients above – add whatever veggies you enjoy – the more colour, the better.