Last week the School of Wok team and I went out to Hong Kong to lead a series of hands on classes in the gorgeous Vitality Park, in collaboration with AIA’s Health Fest. This was one of the recipes we taught, showcasing easy everyday swaps homecooks can make to add necessary vitamins and nutrients to meals.
I have always loved rice, and fried rice especially, but it isn’t necessarily a powerhouse when it comes to nutrition. By simply swapping out the white rice for wild, you can easily bump up the nutritional value, adding fibre and vitamins, alongside a wonderfully earthy flavour.
400g cooked wild rice (from 250g raw wild rice)
3 cloves garlic, finely chopped
2 spring onions, sliced into thin rings
2 shiitake mushrooms or soaked dried shiitake, diced dried shiitake
1 bunch asparagus (if in season)or kai lan , diced
200g sweetheart cabbage finely shredded
2 tomatoes de-seeded and diced
2 handfuls coriander, roughly chopped
1 teaspoon Lee Kum Kee Chiu Chow Chilli Oil (the paste)
2 teaspoons Lee Kum Kee Vegetarian Stir Fry Sauce
50ml veggie stock
1/2 teaspoon sesame oil
THE WILD RICE
The day before cooking, pour the rice into a heatproof bowl and cover with boiling
water (125g is enough for 2 people). Leave the rice to soak overnight. The next day,
drain the rice well. For 125g of rice, bring 300ml of water to the boil in a pan. Place
the rice in the pan, stir once and cover. Turn the heat down and leave to cook for
20 minutes, or until the grains have split open and curled slightly at the ends
Make up ‘The Sauce’ ready for adding into the stir-fry.
Stir-fry the finely chopped garlic and spring onion for 30 seconds. Then add the
diced asparagus (if using) and soaked shiitake and stir fry for a further 30 seconds.
Add the cooked and cooled wild rice and stir-fry for a further 2 minutes. Pour the
sauce into the rice and continue to stir-fry for a further 30 seconds to 1 minute.
Lastly, add the diced tomatoes, finely shredded sweetheart cabbage and plenty of
roughly chopped coriander. Serve.
TIP: To make this a complete meal just add a fried egg over the top of each individual portion when serving.