TUNA-FRIED RICE (ORIGINAL), Frugal, Healthy, Child-Friendly

ALL-TIME FAVORITE QUICK CHEAP MEAL, Child-Friendly

Fried rice is for busy cooks wanting a nutritious, quick meal.

But unless you watch the proportions of rice to protein and to veg, you can end up with a starchy mess.

In a classical fried rice dish, the amount of rice is matched with at least half the amount of protein and veg.  Every mouthful should have something interesting in it.  If you go easy on the ginger/garlic mix, your kids will love it!

Oyster sauce is now readily available in most supermarkets and in Chinatowns. A small bottle is less than £2 and keeps well in the cupboard.  It does contain sugar and should be used sparingly.

Cost: min £2.50
Serves: 4

Ingred:
2 large mugs yesterday's cooked rice (brown is healthier)
1 tbsp grated ginger and 1 tbsp minced garlic combined (opt)
oyster sauce to taste, maybe 2-3 tablespoons
1 tin tuna, drained & forked into small clumps & flakes
1/4 c peeled, diced celery
1/4 c frozen peas
1/4 cup sliced mushrooms
1 egg per person
s&p to taste

Method

1. If the rice is clumpy, rub in a plastic bag until the grains separate.
2. Heat a heavy bottomed pan till smoking; add 1/2 tbsp groundnut/peanut oil
3. Add celery; stir fry 1 minute
4. Add mushrooms; stir fry 1 minute
5. Add frozen peas; stir.
6. Add rice and ginger/garlic.  Mix well.
8. Add tuna and oyster sauce, stirring gently.
9. Lower heat to medium.  Cover and leave 4-5 minutes to heat through.  If you want a crispy bottom, raise the heat slightly and don't stir.
10. Fry/poach eggs until whites are firm and yolk runny.
13. Serve each portion of rice with an egg on top.  Run a knife through the yolk -- it acts as a sauce.
14. Serve with extra oyster sauce as needed but use sparingly.

Tips:

• Apart from the celery and peas, you can add or replace the veg. Last night's leftover veg can also be added at the last minute.
• For those worried about carbs, use a 1-1 ratio,i.e. one cup of rice to one of protein and veg. 
• For the cholesterol phobic, don't use the egg yolk.  
• Replace tuna with any other protein.  

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Copyright: This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.