• Elliott

Korean Egg Fried Rice : Blue Label

Updated: Jun 3, 2020



Macronutrient Breakdown


Energy ≈ 592 kcals

Fat ≈ 28 g

Of Which Saturates ≈ 7 g

Carbohydrate ≈ 49 g

Of Which Sugars ≈ 6 g

Fibre ≈ 8 g

Protein ≈ 31 g

Non-discretionary salt ≈ 2.2 g



Micronutrient Breakdown


This meal is part of our 'foundations' blog. The blog explains explains what nutrients are. and why they're so important. It demonstrates how the guidelines can be met via food and provide ideas of how to implement it all into a diet to achieve a “healthy balance”. This blue labelled meal focuses on electrolytes, antioxidants, A and B vitamins and essential minerals to ensure metabolic and physiological functions are all running smoothly. This recipe can be consumed as one of three meals to optimise nutrient bioavailability in your body. Make one of the remaining two meals a yellow label recipe to focus on Vitamin D (the most common nutrient deficiency in the UK) and Calcium uptake. Make the other a red label recipe to cover Iron (the second most common nutrient deficiency in the UK) uptake. Click here to read more on the functional theory behind it.



Ingredients


3 Large Eggs

60 g of Kimchi Cabbage

55 g of Long Grain Rice, Dry

1 Small (or roughly 40 g of) Carrot

1 Large (or roughly 20 g of) Spring Onion

4 Average (or roughly 15 g of) Shiitake Mushrooms

3 tsp (or roughly 15 g) of Sesame Oil

1 Tbsp Sesame Seeds

1 tsp (or roughly 5 g) of Low Sodium Soy Sauce

80 mL of Rice Wine Vinegar

1 tsp of Caster Sugar



Prep


  1. Add 2 tsp of sesame oil to a medium sized frying pan and leave for later.

  2. Add 1 tsp of sesame oil to separate small sized frying pan and leave for later.

  3. Add the rice wine vinegar and caster sugar to a small saucepan with 80 mL of water for later use.

  4. Rinse the rice in a sieve.

  5. Add the rice to a separate small saucepan with 140 mL of water and soak for 10 minutes.

  6. Whilst the rice soaks, finely chop the kimchi cabbage, dice the mushrooms, slice the spring onions into discs and slice the carrot into thin ribbons using a peeler.



Cook


  1. Bring the rice to boil then immediately reduce to a low-medium heat and simmer until all of the water has been evaporated (roughly 10 minutes) but be careful not to burn.

  2. Whilst the rice is cooking, bring the vinegar in the other sauce pan to boil then reduce immediately and simmer until the sugar has dissolved. Remove the pan from the heat, add the carrot and coat it in the vinegar then put to one side and leave to soak.

  3. Bring the oil in the medium pan to a high heat and flash fry the white coloured spring onion discs, along with the mushrooms at this temperature for 1-2 minutes. Then reduce to a medium heat and add the cooked rice, kimchi cabbage and 2 eggs. Stir continuously.

  4. Bring the oil in the small frying pan to a medium heat and add the sesame seeds. Crack the remaining egg over the seeds and fry sunny side up.

  5. Once the eggs in the medium frying pan have cooked fully, move the rice mixture into a your serving bowl.

  6. Top the rice with the remaining fried egg and sprinkle any left over sesame seeds from the pan to the bowl.

  7. Garnish the bowl with the pickled cabbage and green coloured spring onion discs.


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