August 24, 2010

Butternut Squash & Sweet Potato Fried Rice


Since my Food allergy test I have been focusing my efforts on what I can actually eat. I've been trying to keep an open mind to the array of vegetables available on the market and working on forgetting any preconceived ideas or childhood dislikes to specific foods. Unfortunately I think that I may require psychiatric treatment before I accept that Brussel Sprouts are a plausible option! But most of all I've been experimenting while trying to maintain a healthy diet.

To date the most successful dinner that I have created is what I'm calling 'Butternut Squash and Sweet Potato Fried Rice'.
Unlike 'proper' fried rice I haven't used day old cooked rice although I'm sure that that would taste even better. Instead I have used Uncle Ben's Wholegrain boil in the bag rice and 'overcooked' it to ensure a plump but still stick free variety. The dish contains fish but is:

- dairy free
- wheat free
- gluten free
- egg free
- soya free
- sugar free
- potato free
- yeast free
- nut free

to name but a few. For a full list please see my August 6th log 'And the Results Are...' which lists all the foods which I am personally avoiding.

I seriously enjoy this dish. It is hearty and wholesome and tastes great re-heated on the following day. It's also extra good after a night out where you had to pass all the chippers and keep focussed on the finish line because God knows that sunflower seeds don't cut it at 3am. I hope you try it out and I would be happy to hear of any suggestions you may have for improvement!

For other food allergy friendly recipes please see the 'Culinary Creations' page located under the title bar.

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Butternut Squash & Sweet Potato Fried Rice
Serves 2-3

1 190g Tin Kipper Fillets in Sunflower Oil (drained)
1/2 Butternut Squash (peeled & diced into 1/2" pieces)
1 Sweet Potato (peeled & diced into 1/2" pieces)
1 Medium Head of Broccoli (florets separated & divided into medium to small pieces)
2-3" Piece of Fresh Ginger according to taste (peeled & roughly grated)
3 Cloves Garlic (peeled & mashed)
1 tsp Tumeric
1 tbls Ginger Powder
1/2 tbls Mustard Powder
125g Cooked Wholegrain Rice (ideally 10 minute rice cooked for 15 minutes)
Extra Virgin Olive Oil
Sea Salt

Cook Wholegrain Rice for 5 minutes longer than directions on packet. While the rice is cooking gently fry the diced Butternut Squash and Sweet Potato in 2-3 tbls of extra virgin olive oil on a moderate heat until the edges start to lightly brown (stirring occasionally). Add the grated Ginger and mashed garlic and fry until squash and potato are tender (You may need to add 2-3 tbls more oil). Add the Broccoli and cook until broccoli turns bright green and becomes tender (stirring occasionally). Add the Kipper Fillets and break up roughly with the spatula into medium to large sized pieces and gently mix in. Cook for 1-2 minutes or until the fish is warmed. Add the cooked rice and dried spices (Mustard, Ginger and Tumeric) and gently but thoroughly mix together. Cook for another 3-5 minutes. Salt to taste and serve.

2 comments:

Peadar said...

Looks tasty, Aurea! We might get up the courage to try it soon. Maybe throw in a few sprouts...

Aurea Conroy said...

Hey Peadar! I just posted a photo of the final product -sorry for the delay.. I kept forgetting to buy ginger! Hope you enjoy it