11 March 2019

Nasi Goreng - Indonesian Fried Rice

Nasi Goreng, rice dish with fried egg on top

By Trish Veitch - Research Chef

Nasi Goreng is a very popular fried rice dish, it is Indonesia's national dish. Nasi Goreng is a simple recipe with many variations which universally contain onion and garlic, so how can you achieve those wonderfully authentic flavours whilst following step 1 of the low FODMAP diet? This very easy, healthy and delicious recipe solves the problem and it is kid friendly too.

Ingredients:

(Serves 4)

  • 1 1/2 tbsp (20g) garlic infused olive oil
  • 1 tbsp (13g) canola oil
  • 2 tsp (6g) sesame oil
  • 1 cup (244g) skinned, finely sliced chicken breast (or other proteins such as peeled prawns (shrimps) or hard tofu, cubed)
  • 1 tbsp (12g) ginger, finely chopped
  • 1 tsp (2g) fresh red chilli, finely chopped (optional or to taste)
  • 1 cup (88g) green onion tops, finely sliced
  • 1 cup (122g) carrot, coarsely grated
  • 4 cups (572g) cold, cooked brown rice (broken into separate grains)
  • 4 tbsp (80g) ketjap manis (kecap manis/Sweet soy)
  • 2 generous tbsp (40g) lime juice
  • 2 tbsp (36g) soy sauce (or to taste)
  • 4 large eggs

Suggested garnishes

  • 2 tbsp (12g) sliced green onion tops
  • 16 slices (189g) cucumber
  • 8 (145g) cherry tomatoes, halved
  • 4 tbsp (16g) coriander leaves
  • 1 cup (100g) bean sprouts
  • 4 tbsp (40g) roasted peanuts
  • Extra fresh chilli slices (optional)

Method:

  1. Heat oils in a wok or non-stick pot over high heat. Add chicken (or prawns or tofu), ginger and chilli and cook for about 3 minutes or until chicken is just cooked.
  2. Add rice, carrot and green onion tops to the stir-fry and cook over a high heat for a further 3 minutes. Drizzle with the ketjap manis, soy sauce and lime juice and stir-fry until the rice is thoroughly heated through (about 5 minutes).
  3. Top each serve of rice with a lightly fried egg and serve with the garnishes you please.

Tips:

  • To cook the rice, just add 1.5 cups of brown rice to 3 cups of water, cover and either cook on the stove top or in a microwave for 30 minutes. Keep covered for at least 15 minutes then cool preferably overnight. It's also a great way to use up left-over cooked rice.
  • You could use left-over cooked chicken, seafood or pork instead of fresh chicken. Just add it in when you add the rice to the stir-fry.
  • You can add extra low FODMAP vegetables such as green beans, bok choy, common or Chinese cabbage, red capsicum or whatever takes your fancy. Remember to check the App or booklet for serving sizes. .



Nutrition/serve 1 serve
Energy 2534kJ
Protein 28.7g
Fat 22.8g
- Saturated Fat 4.3g
Carbohydrates 68.6g
- Sugar 21.9g
Fibre 5.9g
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