Cook this: quick & healthy – 6 ingredient pork fried rice (low fat/gluten free)

“It’s way too expensive.”

“It’s too hard – how am I supposed to come up with ideas every night?!”

“It’ll taste crap.”

“What, like kale and salad? No thanks!”

“How can you be bothered? It takes too long and I have better things to do than spend hours in the kitchen!”

“But my kids/partner/cat has special dietary requirements.”

“It won’t keep – instead of having left overs, I’ll just have to throw it out, and that’s such a waste.”

While it did in large part contribute to my current disordered eating situation, my career in the health and wellness industry (the result of my uni degree in exercise science) did also have a few up sides, one of which was that I developed an appreciation and genuine enjoyment of well prepared healthy food.

One of my biggest professional hates, along with “I didn’t have time to exercise this week” (but you had time to watch TV for 2 hours each night?!) were all the excuses listed above for not making healthy food choices. Studying nutrition made up a good part of my uni degree and further learning/career; a huge con is the subconscious knowledge and counting of every single calorie I eat. But an even bigger pro is the ability I now have to put together a healthy meal with minimal ingredients, in a short time frame.

Allow me to give you a really quick recipe before demonstrating how wrong all of those points are…

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6 Ingredient Pork Fried Rice

Ingredients (makes 4 serves)
– 500g pork mince
– 2 cups cooked brown rice
– 2 carrots, peeled and diced (you can par-boil if you don’t like your veggies as crunchy)
– 1 broccoli, chopped (you can par-boil if you don’t like your veggies as crunchy)
– 400g tin corn kernels, drained
– soy sauce
– cooking spray oil (I’m not counting this as an actual “ingredient”!)

Method
1. Heat a large wok over high heat, spray with cooking oil and add the mince. Cook, stirring constantly to break it up in the wok for a few minutes, until it’s cooked through and no pink remains in the meat.

2. Add the carrots, broccoli and corn kernels, cook for another 5 minutes or so, until the carrot softens and the veggies get a little colour to them.

3. Add the cooked rice and as much or as little soy sauce as you want – keep stirring over high heat for another 5 minutes, or until the rice starts to get a little crispier (I tend to stop and stir in intervals around 30 seconds, to allow the rice to form a bit of a crust on the bottom of my wok, which tastes amazing when you scrape it up.

4. That’s it! Serve it up with garnishes if you have/want them – I use fresh coriander and the tops of spring onions, to keep it FODMAP friendly.

 

 

So, how does it weigh up?

 

“It’s way too expensive.”
No it’s not – I can get a kilo of pork mince at my local market for around $7.00, 2kg of rice for around $4.00, and you can’t tell me 2 carrots, a broccoli and a tin of corn are going to break the bank!

“It’s too hard – how am I supposed to come up with ideas every night?!”
6 ingredients and 4 steps ain’t hard! As for coming up with ideas, there are SO many amazing healthy food blogs around – get inspired and read!

“It’ll taste crap.”
Wrong again! Keep it simple – a few good ingredients = delicious meal.

“What, like kale and salad? No thanks!”
Healthy food doesnt’ have to be salad! I’ve based this recipe off a pretty basic principle – 1 serve of healthy fat (cooking oil), 1 serve of protein (mince), 2 serves of grains (rice), 3 serves of veggies. Once you’ve got that basic formula, you can make it whatever you want!

“How can you be bothered? It takes too long and I have better things to do than spend hours in the kitchen!”
Around half an hour to make 4 meals. That’s all you need.Wanna make it extra quick? Use one of those microwave rice packets instead!

“But my kids/partner/cat has special dietary requirements.”
Low fat, low calorie, gluten free (as long as you use GF soy sauce), lactose free, low FODMAP, no nuts, no eggs. What else do you want?!

“It won’t keep – instead of having left overs, I’ll just have to throw it out, and that’s such a waste.”
Keeps perfectly well in an airtight container for up to 2 days in the fridge.

 

So if you’re stuck for quick and easy and cheap and healthy meal ideas for the rest of the week, just grab these few ingredients and enjoy this week!

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6 thoughts on “Cook this: quick & healthy – 6 ingredient pork fried rice (low fat/gluten free)

  1. I love how you frames this post around excuses. I’m a bit guilty of this myself sometimes so your wise words will echo in my ears the next time I’m about to explain why I can’t cook something.

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