Korean-style fried rice
EASY
FOLATE IRON 2OF5 ADAY
SERVES 4 PREP 10 mins COOK 15 mins
3 tbsp sesame oil 350g/12oz rump steak 250g/9oz mushrooms (we used
chestnut), sliced 3 garlic cloves, thinly sliced 200g/7oz beansprouts 2 tbsp soy sauce 1 tbsp chilli sauce (we used sriracha),
plus extra to serve 500g/1lb 2oz cooked rice (200g/7oz
uncooked) bunch spring onions, sliced 4 eggs 1 Heat 1 tbsp of the oil in a frying pan over a high heat, season the steaks and cook for 2-3 mins each side. Remove from the pan and leave to rest. 2 Heat 1 tbsp oil in a separate frying pan, stir-fry the mushrooms until softened, then stir in the garlic, beansprouts, soy and chilli sauce. Cook for another 2 mins, then add the cooked rice and heat through. Stir in the spring onions and keep warm. 3 Meanwhile, heat the remaining oil in the pan that you fried the steak in. Add the eggs and fry until done to your liking. Slice the steaks and spoon the rice into bowls. Top each one with the sliced steak, an egg and a drizzle of chilli sauce. PER SERVING 530 kcals • fat 25g • saturates 7g • carbs 41g • sugars 3g • fibre 3g • protein 38g • salt 1.9g
1 small head of cauliflower, cut into florets chorizo ring (about 100g/4oz), roughly chopped 25g/1oz butter 3 tbsp plain flour 500ml/18fl oz milk 140g/5oz Gruyère, grated 500g/1lb 2oz cod loin, chopped into
large chunks 50g/2oz fresh breadcrumbs
small pack parsley, finely chopped
1 Heat oven to 180C/160C fan/gas 4. Bring a large pan of water to the boil and blanch the cauliflower for 3-4 mins until al dente. Drain and set aside. 2 Heat a non-stick frying pan and cook the chorizo for a couple of mins to brown, then remove from the pan with a slotted spoon, leaving the oil behind. Melt the butter in the pan, then add the flour to make a roux. Pour in the milk gradually, whisking constantly, until smooth. Add the Gruyère, stir until melted, then season. 3 Put the cauliflower in a baking dish (or divide between individual dishes) with the chorizo and cod. Spoon over the cheese sauce and sprinkle with the breadcrumbs and parsley. Bake for 30-40 mins until the top is golden. PER SERVING 546 kcals • fat 27g • saturates 15g • carbs 28g • sugars 8g • fibre 3g • protein 46g • salt 1.6g