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Nasi goreng

Nasi goreng
Dinner, Lunch

Low Gi Recipe Logo

SERVES:
4
DIFFICULTY:
Easy
PREP TIME:
10 minutes
COOK TIME:
15 minutes

Ingredients

  • 4 eggs at room temperature
  • 1 egg lightly beaten
  • 1 tsp peanut oil
  • 1 onion, finely chopped
  • 2 garlic cloves, crushed
  • 1 tbsp grated ginger
  • 700 g (1 lb 9 oz/4 cups) cooked basmati or Doongara rice
  • 1 tbsp oyster sauce
  • 2 tbsp soy sauce
  • chopped parsley or spring onions, to serve
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Method

  • Bring a large saucepan or deep frying pan of water to a simmer and carefully crack the eggs and gently slip them, one at a time, into the simmering water. Poach for 3–4 minutes, or until the eggs are cooked to your liking. Lift out with a slotted spoon and drain on paper towels.
  • Heat a non-stick frying pan over medium heat, add the beaten egg and stir-fry until the egg is scrambled. Remove and set aside.
  • Heat the oil in the pan, add the onion, garlic and ginger and lightly fry for 3–5 minutes, or until the onion is soft. Add the cooked rice and toss well. Pour in the oyster sauce and soy sauce and toss to coat the rice in the sauces. Stir in the scrambled egg.
  • Spoon the rice into four bowls or plates and top each with a poached egg. Sprinkle with chopped parsley or spring onions.

Notes

Energy per serve: 1530kJ
Gi estimation (Medium) - the Gi of rice varies according to the variety and its proportion of the slower digested amylose starch.
COOK’S TIPS
To obtain 700g (1 lb 9 oz/4 cups) cooked rice you will need 250g (9 oz/11/3 cups) raw rice.
Recipe and image from The Low GI Cookbook, Hachette Australia. Recipe: Jill McMillan

Nutritional information (per serve)

Calories: 365kcal | Carbohydrates: 58g | Protein: 14g | Fat: 8g | Sodium: 1245mg | Fiber: 2g
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