Name: Nasi goreng
Prep time: 10 min
Cook time: 15 min
Ingredients: 4 eggs (at room temperature); 1 egg (lightly beaten); 1 tsp peanut oil; 1 brown onion (finely chopped); 2 cloves garlic (crushed); 1 tbsp ginger (grated ); 700 g SunRice Low GI White Rice ((1 lb 9 oz/4 cups) ); 1 tbsp oyster sauce; 2 tbsp soy sauce; fresh flat-leaf parsley (or spring onions, chopped to serve)

Dinner, Lunch

SERVES:

DIFFICULTY:
Easy

PREP TIME:
10

COOK TIME:
15

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Ingredients

4 eggs at room temperature
1 egg lightly beaten
1 tsp peanut oil
1 brown onion finely chopped
2 cloves garlic crushed
1 tbsp ginger grated
700 g SunRice Low GI White Rice (1 lb 9 oz/4 cups)
1 tbsp oyster sauce
2 tbsp soy sauce
fresh flat-leaf parsley or spring onions, chopped to serve

Method

Bring a large saucepan or deep frying pan of water to a simmer and carefully crack the eggs and gently slip them, one at a time, into the simmering water. Poach for 3–4 minutes, or until the eggs are cooked to your liking. Lift out with a slotted spoon and drain on paper towels.
Heat a non-stick frying pan over medium heat, add the beaten egg and stir-fry until the egg is scrambled. Remove and set aside.
Heat the oil in the pan, add the onion, garlic and ginger and lightly fry for 3–5 minutes, or until the onion is soft. Add the cooked rice and toss well. Pour in the oyster sauce and soy sauce and toss to coat the rice in the sauces. Stir in the scrambled egg.
Spoon the rice into four bowls or plates and top each with a poached egg. Sprinkle with chopped parsley or spring onions.

Notes

Energy per serve: 1530kJ
Gi estimation (Medium) - the Gi of rice varies according to the variety and its proportion of the slower digested amylose starch.

COOK’S TIPS

To obtain 700g (1 lb 9 oz/4 cups) cooked rice you will need 250g (9 oz/11/3 cups) raw rice.

Recipe and image from The Low GI Cookbook, Hachette Australia. Recipe: Jill McMillan

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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Nasi goreng

Ingredients

Method

Notes

Nutritional information (per serve)

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