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Clare's Rainbow Rice

30 mins
15 ingredients
$1.21 / person
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Clare's Rainbow Rice

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Serves = 8

  • 1 tsp crushed ginger

  • 1 tsp crushed garlic

  • 2 tsp red curry paste

  • 1 medium brown onion, finely chopped

  • 1 Small piece of pumpkin (about ⅛ of a whole pumpkin), finely diced

  • 1 large carrot, finely diced

  • 1 medium zucchini, finely diced

  • 2 sticks celery, finely diced

  • ½ capsicum, finely chopped

  • ¼ head of cauliflower (200g), finely chopped to about breadcrumb consistency

  • 2 medium eggs (65g each) (lightly beat with milk, using a fork)

  • 2 Tbsp reduced fat milk

  • 1 cup of cooked rice (1/3 cup dry rice boiled for 12 minutes in 1.5 cups water, drained)

  • 2 Tablespoon coriander or parsley (optional), finely chopped

  • Extra virgin olive oil spray

It’s this easy

  • Heat a large fry pan to medium and spray with oil

  • Add the onion to the fry pan and stir fry for 3 minutes until the onion starts to soften

  • Add the crushed garlic, ginger and curry paste to the fry pan and cook for another 2 minutes until the onion is soft

  • Add the chopped pumpkin and carrot, stirring occasionally for 4-5 minutes

  • Add the chopped celery and zucchini, cooking for a further 3-4 minutes

  • Make a large well in the centre and add the beaten egg mixture and allow it to spread into the surrounding vegetables. Once it starts to set, after about 3 minutes, flip the eggs.

  • Add the cooked rice, processed cauliflower, celery and red capsicum and stir through the egg and vegetable mix, breaking the egg into pieces, and mix through until it is evenly distributed

  • Toss through the chopped coriander and serve.


  • Serve as a side dish to your favourite meal, or use it instead of fried rice when you're having curry
  • Add some tuna, shredded chicken or tofu for a tasty lunch
  • Instead of the vegetables we've listed, use up the last of those vegetables or rice that you have left in the fridge, or for the veggies you prefer to eat


Nutrition information (per serve):

  • Energy (648kJ)

  • Protein (5.5g)

  • Total fat (2.3g)

  • Saturated fat (0.5g)

  • Carbohydrate (26.2g); Starch (20.9g), Sugars (5.4g), Added sugars (0g), Free sugars (0g)

  • Dietary fibre (2.8g)

  • Sodium (123mg)

  • Calcium (41mg)

  • Iron (0.9mg)


Contains: Eggs, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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