Healthy Fried Rice Traybake
Recipe / Lisa Guy
This quick and easy meal is a healthy twist on fried rice. This dish is loaded with dietary fibre to support digestive and bowel health, and protein to help keep blood sugar levels balanced and cravings at bay. Eggs are a great source of the amino acid tryptophan. This essential amino is used by the body to produce serotonin, which is the neurotransmitter responsible for making us feel happy and content.
Serves: 3
1½ cups brown rice
2 cloves garlic, minced
Pinch chilli flakes
2½ cups boiling water
2 tsp tamari
1 cup frozen peas
1 bunch asparagus, cut into thirds, woody ends removed
3 spring onions, thinly sliced, plus extra to garnish
3 organic eggs
1 tbsp toasted sesame seeds or hemp seeds
1. Preheat oven to 200°C.
2. Place the rice, garlic and chilli flakes into a deep baking tray. Add the water and stir to combine. Bake with the lid on or tightly covered with foil for 45 mins.
3. Uncover and stir through the tamari, peas, asparagus and green onions and bake, covered, for another 10 mins.
4. Make 3 holes in the rice and add an egg into each. Bake uncovered for another 8–10 mins until the eggs are cooked to your liking.
5. Top with more shallots and sesame seeds to serve.
Tip: Always look for free-range certified organic eggs where you can.
Eggplant, Chickpea & Pomegranate Traybake
Recipe / Lisa Guy
Eggplants are rich in flavonoids called anthocyanins. These health-promoting phytonutrients are responsible for giving eggplants their bright purple colour and high antioxidant levels. Including anthocyanin-rich foods in the diet will offer protection against cardiovascular disease and help improve immune function.
Serves: 3–4
2 large eggplants, cut lengthways1 tbsp olive oil1 tbsp maple syrup or raw honeySea salt & pepper, to tastePinch chilli flakes1 tin chickpeas, drained & rinsedJuice & zest 1 lemon1 small pomegranateHandful fresh herbs (mint, coriander or parsley)Greek yoghurt, to serveFlat bread, to serve (optional)
