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Oriental Vegetables with Rice
Nb persons: 1
Yield: 338 cals
Preparation time:
Total time:
Source: Tesco Diets
| 1 tsp | vegetable oil |
| 1 | courgette |
| 1 | green pepper |
| 1 | onion |
| 1 clove | garlic |
| 1 tsp | fresh chilli |
| 1 pinch | ground ginger |
| ½ tbsp | tomato purée |
| 2 oz | brown rice |
| 2 | spring onions |
| 2 tsp | soy sauce |
| 1¼ tsp | sesame seeds |
1. Heat the oil in a non-stick pan and add the chopped courgette, pepper, onion and the crushed clove of garlic.
2. Cook gently to soften and then add the chopped chilli (add more or less to your own taste), pinch of ginger, tomato purée and 1 or 2 tablespoons of water.
3. Add any other flavours of your choice here, such as Chinese 5-spice or star anise.
4. Partially cover the pan and continue cooking until the vegetables are cooked through but still have a bite - about 10 minutes.
5. Meanwhile, boil the rice following package directions, omitting any suggested fat or salt.
6. Just before serving, stir the sliced spring onions and soy sauce into the vegetables.
7. Serve the vegetables over the rice and sprinkle with sesame seeds.
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