Rice is my friend. It is such a perfect basis for a low FODMAP meal; whether it's something light for summer or warming and comforting for winter.
Tonight's dinner was in response to everyone feeling poorly and exhausted. I'm just on the edge of coming down with the coldy flu virus that everyone seems to have, so in an attempt to avoid it I wanted something loaded with protein and veggies.
I was also trying to avoid resorting to cheese and/or tomatoes as my basis for flavour. So the Green Rice Bowl was invented.
What I used...
* 1 tbsp garlic infused olive oil
* 1/2 courgette, cut into small strips
* cooked brown rice (about a cup, but it depends how hungry you are!)
* 1 large egg
* 1 tbsp soy sauce
* 1 tsp turmeric
* handful or two of chopped spinach (frozen is fine)
* handful of green beans (frozen are fine)
The Method...
1. Heat the garlic oil in a large pan.
2. Add the strips of courette and cook until lightly browned and softened.
3. Add the cooked rice and stir until coated.
4. Crack the egg into the pan and stir it quickly to disperse it throughout the rice. As it cooks it will start to stick to the pan and brown, but this is fine (and yummy!) so just scrape the cripsy bits into the mix with a wooden spatula or spoon, just dont let it burn.
5. Once the egg is cooked add the soy sauce and turmeric. This will loosen any egg which is stuck to the pan.
6. Add the spinach and green beans and stir until the veggies are cooked. I put the lid onto the pan to steam the veg and help speed things up.
7. Serve.
This was such a simple, yet satisfying meal. I did think about adding a few chickpeas to the mixture, or possibly some gluten free Quorn Pieces to make it more substantial. You could also make it vegan by substituting the egg for tofu.
I hope you like it as much as I did!
** Please note this recipe is based on my own experiences of FODMAP and should not be followed, or used only as a guide, if you suffer from severe food intollerances or allergies
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