Nasi Goreng

Side Dishes.
This traditional Indonesian fried rice dish was inspired by a trip to the beaches of Bali in Indonesia.  This version uses a small amount of heart healthy canola oil, and egg whites to keep the calories and cholesterol down, while brown rice adds a boost of fibre.   Tip: To get three cups of cooked rice - bring 2 cups water to a boil in a saucepan.  Add 1 cup brown rice; cover and cook for 12 minutes or until all of the water is absorbed.  Remove from heat and fluff with a fork. Tip:  Kecap manis is a type of Indonesian sweet soy sauce that resembles molasses.  Look for it in the Asian section of grocery and specialty food stores.  

Nasi Goreng


Quantity Ingredients
2 tbsp canola oil
6 shallots, finely chopped
1 cup chopped leek (about 1 leek)
4 cups shredded green cabbage
3 cups cooked brown basmati rice
1 1/2 tbsp oyster sauce
1 1/2 tbsp kecap manis (sweet soy sauce)
1/4 tsp red pepper flakes
2 eggs whites, whisked


Heat oil in a skillet over medium heat.  Add shallots; sauté for 12 to 15 minutes, or until brown and slightly crispy.  Add the leeks; sauté for another 4-5 minutes.

Add cabbage and rice to skillet; continue to stir until heated through.

Add oyster sauce, kecap manis and red pepper flakes ; mix ingredients together.  

Continue to cook over medium-high heat, stirring frequently, until rice begins to get brown and crispy.

Add egg white; quickly mix ingredients together until egg white is absorbed and forms long strands.  

Serve hot.

Serves 5.

Per 1 cup (250 ml) serving: 237 cal, 7 g pro, 7 g total fat (1 g saturated fat), 39 g carb, 3 g fibre, 0 mg chol, 351 mg sodium

Excellent source of: vitamin K, magnesium, folate
Good source of: vitamin C, potassium  

Low in saturated fat
Low in cholesterol

Source: Leslie Beck's Longevity Diet