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*If serving vulnerable groups – babies, toddlers, pregnant women, the elderly or people who are unwell – cook the eggs until the whites and yolks are solid.
B R OW N R I C E B I B I M B A P B OW L S Serves 4 V DF Takes 1 hr Cost per serve £1·98 2½ tbsp groundnut oil 2 large sweetcorn cobs 125g shiitake mushrooms, sliced 4cm piece ginger, peeled and finely sliced 3 tbsp light soy sauce 4 eggs 150g mangetout 100g pickled red cabbage, drained 1 tbsp toasted sesame oil (optional) 2 x 250g packs microwave wholegrain rice, cooked to pack instructions 50
150g carrot spaghetti or shredded carrot 2 tbsp chopped peanuts 3 spring onions, trimmed and finely sliced 4 tbsp chilli sauce, plus extra to serve
1 Rub 1 tbsp groundnut oil over the sweetcorn, season and put on a baking tray. Grill on a medium-high heat, turning every 90 seconds for 6 minutes, or until evenly browned. Keep warm. 2 In a frying pan, heat 1 tbsp groundnut oil. Add the mushrooms and fry for 2 minutes, then the ginger and fry for a further 3 minutes. Add 1 tbsp soy sauce and tip into a bowl. Keep warm. 3 Wipe out the pan. Add 1/2 tbsp groundnut oil, crack in 2 eggs and fry over a medium heat. Once the whites are set,* remove with a slotted spoon and keep warm. Repeat with the remaining eggs.
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4 Meanwhile, in a pan of simmering water, blanch the mangetout for 2 minutes, or until just tender. Drain well and toss with the sesame oil, if using, and 1 tbsp soy sauce. 5 Cook the rice following pack instructions. To serve, divide the rice between 4 bowls. Shave the sweetcorn kernels from the cobs and divide between the bowls. Mix the carrots with the peanuts and 1 tbsp soy sauce, then add to the bowls. Add the rest of the veg in segments, top each with a fried egg, spring onions and 1 tbsp chilli sauce, with extra to serve. Each serving contains Energy
2059kJ 491kcal 25%
Fat
Saturates
Sugars
Salt
20g 4g 14g 1·8g 29% 22% 16% 29%
of the reference intake. See page 106. Carbohydrate 59g Protein 16g Fibre 8g