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Poole, Dorset BH15 2PW
Egg Fried Rice


I made this egg fried rice with brown rice and vegetables only. Meat is an optional choice with this meal. It isn’t vegetarian because of the broth. A very good meal for anyone following the FODMAP diet.

TOTAL PREP TIME: 10-minutes


250g cooked brown rice
1 tbsp coconut oil
8 x asparagus chopped
1 red pepper
1 green pepper
400ml Boil and Broth beef bone broth
1 tsp turmeric
1 tbsp smoked paprika
Pinch of cayenne
Fresh basil


  1. Cook the brown rice in boiling hot water for 20-minutes. Drain through a sieve when cooked.
  2. In a wok, heat the coconut oil.
  3. Add the asparagus and peppers and cook for 3 minutes on a medium heat.
  4. Add the cooked brown rice and stir vegetables with the rice. Cook for a further 2-minutes, then add the bone broth and turn the heat up slightly until the broth begins to bubble in the wok. Continually stir.
  5. Add the spices and lower the heat. Simmer with a lid covering the wok for a further 20-minutes or until the broth has been absorbed into the rice. Check on the rice dish every 5-minutes to stir, not allowing the ingredients to stick to the wok.
  6. When the broth has been absorbed into the rice, the dish is ready to serve. Garnish with basil (optional).

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