Spice up your life with this Indonesian fried rice

Known as nasi goreng, this dish is a tasty blend of exotic flavours and healthy ingredients. Crunchy water chestnuts, bamboo shoots and bean sprouts complement the soft rice perfectly.

• 240 g (1 c) brown rice
• 600 ml (2 1/2 c) hot vegetable stock
• 2 onions
• 2 small carrots
• 1 can (240 g/8 oz) water chestnuts
• 1 can (240 g /8 oz) sliced bamboo shoots
• 75 g (1/3 c) bean sprouts
• 45 ml (3 tbsp) olive oil or canola oil
• 5ml (1 tsp) sesame oil3 cloves garlic, crushed
• 120 g (1/2 c) frozen green beans, thawed
• 7 g (1/2 tbsp) medium curry powder
• 1 scallion
• 3 eggs
• 45 g (3 tbsp) chopped fresh cilantro

Preparation: 15 minutes. Cooking: 28 minutes. Serves 4.

1. Add the rice to a large pot with the hot stock. Cover, bring to a boil and stir once. Reduce heat and simmer for 25 minutes, or according to package directions, until the rice is tender and the stock has been absorbed.
2. Slice the onions. Thinly slice the carrots at an angle, drain and slice the water chestnuts, drain the bamboo shoots, and wash the bean sprouts.
3. Halfway through cooking the rice, heat 15 millilitres (one tablespoon) olive oil or canola oil in a frying pan over high heat. Add the onions, reduce heat to medium and cook for seven minutes, or until browned. Set aside and keep warm.
4. When the rice is almost done, heat 15 millilitres (one tablespoon) of the olive oil or canola oil in the frying pan. Add the sesame oil, garlic, carrots, water chestnuts, bamboo shoots, green beans and curry powder. Stir-fry for two minutes, or until the vegetables are tender.
5. Add the bean sprouts and stir-fry for one minute, or until piping hot. Toss vegetables together with the rice and season to taste.
6. Slice the scallion. Beat the eggs with the scallion and cilantro. Add the remaining 15 millilitres (one tablespoon) of oil to the frying pan over high heat. Add the egg and cook for one minute on each side, or until set.
7. Cut the omelette into thin strips. Divide the rice among four bowls and top with the fried onions and omelette strips.

• Boil the rice uncovered for a few seconds if there's any excess liquid left at the end of cooking in step 1.
• Use jasmine rice instead of brown rice and reduce the cooking time to 15 minutes, or according to the package directions.
• Use a 550 gram (18 ounce) package of fresh mixed stir-fry vegetables instead of the carrots, green beans and bean sprouts.

• 432 calories
• 20 g fat
• 3 g saturated fat
• 54 g carbohydrates
• 13 g protein
• 5 g fibre

This tasty dish is packed with the complete nutrients of egg and cooks the vegetables so their nutrients stay intact. Its a perfect way to trick the family into eating something incredibly healthy.