Your Monday Night Dinner Sorted: Leah Itsines Shares Her Delicious (and VERY Healthy) Fried Rice Recipe And Its Ready To Eat In Less Than 30 Minutes

Popular cook Leah Itsines has shared a healthy weeknight dinner recipe that takes less than half an hour to prepare. 

Leah, the founder of Yes Please Health and The Bare Guide, posted her homemade fried rice and said it's one of her easiest meals.    

'It's so delicious, I absolutely love rice and veggies,' the Australian foodie wrote.

Popular cook Leah Itsines has shared a healthy weeknight dinner recipe that takes less than half an hour to prepare

Popular cook Leah Itsines has shared a healthy weeknight dinner recipe that takes less than half an hour to prepare

Recipe: How to make Leah Itsines' homemade fried rice  

Serves: 1

Cook time: 15 minutes

Prep time: 10 minutes

Ingredients  

1 cup brown rice, cooked

85g tofu, pressed and cubed

1 garlic clove, crushed

1/4 brown onion, finely diced

1/4 cup broccoli, finely chopped

1/4 small red capsicum, finely diced

1 small red carrot, finely diced

1 spring onion stalk, finely diced

Spray oil, for cooking

 

Dressing:

1/2 tsp chilli garlic sauce

1/2 tsp maple syrup

1/2 lime, juiced

1 tsp soy sauce

1 tsp tahini 

 

Method

1. In a small bowl, add all ingredients under "dressing" and mix well. Set aside.

2. Spray oil in a medium non-stick pan and heat over a medium high heat.

3. Add garlic and onion into the pan and cook for 2-3 minutes until onion has become translucent.

4. Add tofu into the pan and cook for a further 3-4 minutes, until tofu had lightly browned.

5. Add broccoli, carrot and capsicum and cook for a further 5-8 minutes or until vegetables have begun to soften.

6. Add spring onion into the pan and brown rice. Heat through for 2-3 minutes.

7. Pour over dressing and stir through. 

NB: For some added extra flavour, you can add some fresh coriander, lime juice or some chilli!

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Adding a little tofu in there for some extra protein is great too (I always air fry my tofu if I'm having it, it's so good).' 

To begin the dish (which serves one), Leah begins by mixing chilli garlic sauce, maple syrup, lime juice, soy sauce and tahini in a small bowl and setting aside; this will be the dressing.

She then sprays oil in a medium non-stick pan and heats over a medium high temperature before adding garlic and onion and cooking until the onion is translucent (two to three minutes).

Leah has earned a large following thanks to her balanced approach and easy to follow recipes

Leah has earned a large following thanks to her balanced approach and easy to follow recipes

She then adds tofu and cooks for a further three to four minutes until it has lightly browned.

Once cooked, she adds broccoli, carrot and capsicum and cooks for a further five to eight minutes or until vegetables have begun to soften.

To finish off the dish she adds spring onion and brown rice into the pan then pours over the dressing and stirs through. 

'For some added extra flavour, you can add some fresh coriander, lime juice or some chilli,' she said.  

Leah's Yes Please Health hot chocolate has been selling out non-stop since launching

Leah's Yes Please Health hot chocolate has been selling out non-stop since launching 

Leah regularly shares simple recipe ideas across her website and social media pages and recently posted  her secret chicken noodle soup  recipe - and it's as delicious as it is nourishing.  

'This quick chicken noodle soup recipe is nothing short of amazing - healthy, easy and so delicious. It's a great kid friendly dinner idea that the whole family can enjoy it together.'

To begin simply heat olive oil over medium to high heat in a deep pot before adding leek, brown onion, garlic, celery, parsley, chives and carrot. 

Leah regularly shares simple recipe ideas across her website and social media pages and recently posted her secret chicken noodle soup recipe - and it's as delicious as it is nourishing

Leah regularly shares simple recipe ideas across her website and social media pages and recently posted her secret chicken noodle soup recipe - and it's as delicious as it is nourishing 

Recipe: How to make Leah Itsines' Chicken Noodle Soup  

Ingredients   

1 whole leek, sliced thinly

1 small brown onion, diced finely

2 small carrots, sliced in rounds

3 celery stalks, sliced thinly

1-2 garlic cloves, crushed

3 tbsp parsley, chopped finely

1 tbsp chives, chopped finel

3 cups of rotisserie chicken, shredded

2 bay leaves

1 tbsp dried oregano

2.5L chicken stock

1 lemon, juiced

200g egg noddle pasta (thin)

Olive oil, for cooking

Method  

1. In a deep pot, heat olive oil over a medium to high heat.

2. Add leek, brown onion, garlic, celery, parsley, chives and carrot into the pot and cook for 5 minutes, or until they have lightly softened.

3. Add chicken stock, bay leaves, oregano and lemon juice into the pot and cook for 15 minutes to enhance flavour.

4. Add the pasta noodles to the pot and cook for 5 minutes. Place shredded chicken into the pot and continue cooking the noodles until ready. Add lemon juice and serve!

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Simmer these for five minutes until they have lightly softened and add chicken stock bay leaves, oregano and lemon juice.

Cook these for 15 minutes to enhance the flavour. 

Next add the pasta noodles to the pot and cook for five minutes and place shredded chicken into the pot.

Continue cooking the noodles until ready, add lemon juice and you are ready to go.

The vitamins and minerals in the soup are great for giving the immune system a much-needed boost, especially with so much illness gripping Australia.  

What cooking ingredients will help to boost immunity? 

Mushrooms

They are a powerhouse for supporting the immune system and have been acknowledged by eastern medics for thousands of years for their superpowers. The therapeutic component in these wonderful fungi act as antibacterial, anti-inflammatory and cell-regenerating agents.

Ginger

These ingredients provide antibacterial, antioxidant and anti-inflammatory action to relieve the unfavourable symptoms of flu.

Garlic, chilli and onion

Supporting your body's natural defence system. Allicin, a compound in garlic, is known to boost the white blood cell's response to illness. Onions also have multiple immunity-supporting compounds, whilst green chillies are rich in vitamin C to boost resistance to infection.

Source : https://www.dailymail.co.uk/femail/article-10384999/Leah-Itsines-shares-delicious-fried-rice-recipe.html

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Your Monday night dinner sorted: Leah Itsines shares her delicious (and VERY healthy) fried rice recipe - and its ready to eat in less than 30 minutes

Source:Daily Mail

Your Monday night dinner sorted: Leah Itsines shares her delicious (and VERY healthy) fried rice recipe - and its ready to eat in less than 30 minutes