Recipes of Stacey Hendriks

Nutritionist · ABN: 92511714336

What you eat impacts on how you feel, look, perform and your longterm health.

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Fried Rice

Thursday, May 02, 2019
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Portions
2
Ingredients
or2 large units of egg, whole, raw, fresh (100 g)
or4 large units of egg, white, raw, fresh (132 g)
or1 cup chopped of broccoli, raw (91 g)
or1/2 cup chopped of capsicum (53 g)
or1/2 cup chopped of carrots, raw (64 g)
or400 grams of rice, brown, medium-grain, cooked
or2 tablespoons of olive oil, (27 g)
or4 tbsps of soy sauce, reduced salt (60 g)
or1/2 cup of peas, green, frozen, unprepared (67 g)
Preparation
1.
Whisk eggs together, pour over a piled hot nonstick pan
2.
Flip the egg mixture once bottom side is golden brown creating an omelette
3.
Dice up omelette once cooked
4.
In oiled hot nonstick pan add veggies, once sautéed, add cooked rice, and diced egg
5.
Pour over soy sauce and stir
6.
Serve
Nutritional information
Per 100 gPer portion (497 g)% DRI
Energy114 kcal566 kcal28 %
Fat5 g24 g37 %
Fatty acids, total saturated1 g4 g21 %
Cholesterol37 mg186 mg62 %
Sodium227 mg1129 mg47 %
Carbohydrate13 g65 g22 %
Sugars1 g7 gremove
Fiber2 g8 g31 %
Protein5 g24 gremove