broccoli mushroom fried rice

Preparation time 20 minutes Cooking time 15 minutes 300 g tenderstem broccoli, cut lengthways into thin slices 2 carrots, cut into thin matchsticks large eggs 2 tablespoons cold water low-calorie cooking spray tablespoon peeled and grated fresh root ginger garlic cloves, crushe 500 g freshly cooked long-grain or jasmine rice, cooled 200 g oyster mushrooms, trimmed 100ml boiling hot vegetable stock 2 tablespoons light soy sauce 1 teaspoon sesame white pepper Place the broccoli and carrots in a bamboo steamer, cover and steam over a wok or large saucepan of boiling water for about 2 minutes until tender but still crisp. Drain and set aside.

Beat the eggs with the measurement water in a bowl. Spray a large nonstick frying pan or wok with cooking spray and heat over a medium-high heat. Pour in the egg mixture and cook, stirring, for about 30 seconds until softly scrambled. Remove from pan and set aside Wipe the pan clean with kitchen paper, lightly re-spray with cooking spray and heat over a medium heat. Add the ginger and garlic and stir-fry for 30 seconds then add the rice and mushrooms and stir-fry over a high heat for 3-4 minutes. Add the steamed broccoli and carrot and the stock and cook, stir-ring, for 3-4 minutes.

Return the scrambled egg to the pan with the soy sauce and sesame oil. Season with white pepper and stir-fry for 1 minute until the egg is heated through, then serve.

For broccoli, mushroom carrot stir-fry, mix 1 tablespoon cornflour to a paste with 3 tablespoons cold water. Thinly slice 300(10 oz)broccoli florets lengthways. Cut 2 carrots into thin matchstick and thinly slice 200 g shitake mushrooms. Spray a large nonstick wok or frying pan with low-calorie cooking spray and heat over a high heat. Add the vegetables and stir-fry for 3-4 minutes. Add 5 tablespoons stir-fry sauce and 100 ml(31/2 fl oz) water and cook, stirring, for 2-3 minutes. Stir in the cornflour paste and cook, stirring constantly, for about 2-3 minutes until the mixture has thickened.

 Serve with rice or noodles.

qingquang

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