Kimchi tuna fried rice
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Prep Time
5 Minutes
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Cook Time
10 Minutes
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Yield
1
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Difficulty Level
Quick, Easy
Ingredients
- 2 teaspoons coconut oil
- 1 small garlic clove, crushed
- 1 teaspoons finely grated fresh ginger
- 1 cup cooked brown rice
- 2 stems broccolini, trimmed and cut in thirds
- 2 kale leaves, stems removed, chopped
- 2 tablespoons kimchi
- 2 Spring onions, finely chopped – reserved a few to decorate
- 1 x 95g tin Safcol Tuna in Springwater
- 1 large very fresh free-range egg
- Hot chilli sauce to serve (optional)
- 1 teaspoon Japanese soy sauce (or to taste)
Instructions
- On a high heat in a small wok or frying pan, add the 2/3rds of the coconut oil. Wait until it’s very hot, then add the broccolini and kale leaves cooking for about 1 minute until the broccolini is bright green and the kale is just slightly wilted. Remove from the pan and set aside.
- Bring the pan back to very hot. fry the brown rice, garlic, ginger, spring onions. Cook for about minute or until the rice is hot, fragrant and slightly toasted. Stir in the tuna, and kimchi and heat through. Season to taste with soy.
- While the rice is cooking, in a small frying pan, add the remaining oil. Heat until hot then fry the egg to your liking.
- In a shallow bowl add the tuna kimchi rice, greens, and top with the fried egg and a scatter of sliced spring onions.
- Drizzle with hot sauce and serve hot.
| Servings: | 1 |
| Ready in: | 15 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Salad |
| Ingredient: | Tuna |
Kimchi tuna fried rice
This bowl of kimchi tuna fried rice is full of ‘good for you’ proteins, grains and veggies, and the kimchi helps promote good gut bacteria. You can have it on the table in just 15 minutes.
Maintaining a healthy gut microbiome
Ashleigh Feltham (MNutrDiet)
This recipe has healthy written all over it. Firstly, Safcol tuna in springwater provides a great source of protein as well as healthy fat in the form of omega-3. Omega 3 fat is essential for optimal heart and brain health and can boast as being an anti-inflammatory fat. In addition to this, the Safcol tuna in springwater will give your body choline which is needed for your central nervous system and brain to function normally.
The brown rice provides the health benefits of whole grains which includes fibre, B vitamins, manganese, magnesium, phosphorus, copper, zinc and iron. An egg is an additional source of choline and like the Safcol tuna in springwater will provide all the amino acids your body needs to make a protein when including the yolk. The egg yolk is also a source of vitamin D which helps your immune system stay strong and helps your body to absorb calcium properly.
The health benefits of this recipe don’t stop there. Ginger will calm your stomach and help reduce nausea. The garlic will help your immune system stay at it’s best due to a compound called allicin and so will onion due to a component in the onion called quercetin. While the broccolini and kale will give your body a healthy dose of vitamin A for additional immune support and folate which is needed to help repair any damage done to your DNA.
Finally, kimchi is a probiotic food source that is essential for maintaining a healthy gut microbiome. Having a range of different probiotic foods can help keep your gut in optimal health as different probiotics perform different roles in your body.
Is there any need to explain more why this is a great recipe to add to your week?
