This dish is my go-to pre-race/long-run meal. It has a nice blend of vegetables, with good carbs coming from rice. Not to mention, it’s super simple to prepare. The plant-based nutrients in this dish seem to work better with my stomach the day before long bouts of exercise. You can boost the protein content by adding tofu, or grilled chicken.
1 cup White (or brown) rice (basmati white rice used in recipe, using rice prepared in advance really helps gives this dish the texture it needs)
1-2 cups of mixed vegetables (frozen okay – peas, carrots, and corn were used in this recipe)
1 onion (medium sized)
1-2 tbsp. of minced ginger
1 egg (medium sized)
1 tbsp. olive oil
½ tbsp. sesame seed oil
2-3 tbsp. soy sauce (opt for low sodium)
1 tsp. red pepper flakes (optional)
1 tsp. salt
1 tsp. pepper
- Cook rice according to package or rice cooker – if using rice prepared in advance, remove from refrigerator and set aside.
- Prep veggies
+ If using frozen veggies, wash them under warm-water, set-aside for thawing
+ If using fresh vegetables, dice them into small pieces – set aside
+ Chop onion
+ Mince ginger
- Slightly beat the egg, set aside
- In a wok, or deep pan – add the sesame seed oil, and olive oil.
- Add onion to the pan, sauté for 4-5 minutes, and then add ginger to the pan.
- Once the aroma from the ginger releases, add the rest of the vegetables and cook for an additional 4-5 minutes (or until tender). Salt and pepper to taste.
- When vegetables are about done cooking, break up the rice and add it to the wok or pan. Using a spatula, mix the rice with the contents in the wok.
- Pour the contents of the egg to one side of the pan (on the edge), allow the egg to cook slightly. Once cooked, mix it in with the rest of the dish.
- Add soy sauce, red-pepper flakes. Mix and enjoy.