Fried Rice with Mixed Vegetables
Healthy, because
Even smarter
Nutritional values
A clever combination of vegetables and rice: for vegetable conditions, zucchini is a top supplier of iron. Thanks to the abundant vitamin C from broccoli florets, the trace element can be absorbed particularly well by the body. In addition, mushrooms are rich in vitamin D, while whole grain rice provides satiating fibre.
You want a little variety? Then add some raisins or mango cubes to the pan. The sweet note rounds off the dish perfectly.
(Percentage of daily recommendation)
| Calorie | 368 cal. | (18 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 93 μg | (155 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.4 mg | (62 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 87 mg | (92 %) | ||
| Potassium | 901 mg | (23 %) | ||
| Calcium | 67 mg | (7 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 195 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 250 grams Long grain rice
- ½ sm can Saffron
- 2 Beefsteak tomato
- 150 grams Snow peas
- 150 grams small button Mushroom
- 150 grams Broccoli
- 1 Zucchini
- 2 garlic cloves
- 3 Tbsps olive oil
- salt (and)
- freshly ground peppers
Preparation steps
Bring the rice to a boil with almost twice the amount of slightly salted water. Dissolve the saffron in 1 tablespoon water and stir into the rice. Cover and cook over low heat for about 20-30 minutes.
Rinse and peel the zucchini. Rinse the snow peas, pinch off the ends and blanch with the zucchini and broccoli florets in boiling salted water for about 4 minutes. Rinse and drain well. Trim the mushrooms and chop if needed. Rinse the tomatoes, cut into quarters, remove the seeds and cut into strips.
Cut the blanched zucchini in half lengthwise, then cut the halves crosswise into slices.
Peel the garlic and squeeze through a press.
Heat the oil in a pan and fry the mushrooms briefly. Add the garlic, fry briefly, then add the vegetables. Heat through, season with salt and pepper and stir in the rice. Serve the rice in shallow bowls.
