Quick stir fry (serves 2)

Half cup of basmati rice
one spring onion finely chopped
one carrot finely chopped
half a small courgette finely chopped
quarter red or yellow pepper finely chopped
half cup of peas and sweet corn
Reduced salt soya sauce

cook rice
Add drop of olive oil to frying pan over medium heat
Add onion, carrot and pepper
Fry for 5 minutes then add courgette, peas and sweet corn (if frozen cook first)
Fry for another 5 minutes
Add cooked rice and sprinkle over soya sauce to taste
Stir for another few minutes then serve.

Variation
you can throw in anything healthy you have in your fridge, asparagus tips, tomatoes, broccoli, leeks etc – and for a meet version chop a rasher of bacon and cook through before adding all the veg.