Nasi Goreng - Indonesian Fried Rice

Nasi Goreng, rice dish with fried egg on top
Serves: 4
Prep: 10 minutes
Cook: 10 minutes

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

1½  Tbsp garlic-infused olive oil

20 g 0.7 oz

1⅓  canola oil

13 g 0.5 oz

2 tsp sesame oil

6 g 0.2 oz

1 cup skinned, finely sliced chicken breast (or other proteins such as peeled prawns (shrimps) or hard tofu, cubed)

244 g 8.6 oz

1⅓  Tbsp ginger, finely chopped

12 g 0.4 oz

1 tsp fresh red chilli, finely chopped (optional or to taste)

2 g 0.07 oz

1 cup green onion tops, finely sliced

88 g 3.1 oz

1 cup carrot, coarsely grated

122 g 4.3 oz

4 cups cold, cooked brown rice (broken into separate grains)

572 g 20.2 oz

5⅓  Tbsp ketjap manis (kecap manis/Sweet soy)

80 g 2.8 oz

2½  Tbsp lime juice

40 g 1.4 oz

2½  Tbsp soy sauce (or to taste)

36 g 1.3 oz

4 large eggs

234 g 8.25 oz

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 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.


Hints

  • To cook the rice, just add 1½ cups of brown rice to 3 cups of water, cover and either cook on the stovetop or in a microwave for 30 minutes. Keep covered for at least 15 minutes then when completely cool preferably refrigerate overnight or use. 
  • 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 Information (per serve)
Energy 2534 Kj / 606 cal
Protein 28.70g
Carbohydrates 68.60g
Sugar 21.90g
Total Fat 22.80g
Saturated Fat 4.30g
Fibre 5.90g
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