Casserole Fried Rice

Preparation Time: 40 minutes | Cooking Time: 15 minutes | Serves: 4

Energy – 324kcal

Ingredients

200g Leeks sliced

150g Carrots cubed into small cube

200g cooked shredded Chicken

4 cloves Garlic minced

4 Eggs

1 Knorr cube

1/2 tsp Chili powder

2 tbsp oil (Sunflower / Corn)

180ml Low fat Milk

300g Cooked white rice

Salt to taste

1. With the oil stir fry the leeks, carrots, and chicken with the garlic and Knorr cube.

2. Beat the non-fat milk with 4 eggs. Mix everything together with the cooked rice.

3. Pour into a pyrex dish or ceramic bowl. Cover with foil and steam for 30mins. Serve warm.

You could substitute, the rice with any cooked grain or vegetable of your choice

Did you know that Carrot is a source of Vitamin A and Leeks contain Vitamin A & Folate?

Reference : Food Based Dietary Guidelines for Sri Lankans; Nutrition Division Ministry of Health

Reference for Leeks : https://www.researchgate.net/publication/265192188_The_nutritional_attributes_of_Allium_species