Rice and Vegetables from the Wok
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
376
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 376 cal. | (18 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 54 g | (36 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.3 g | (18 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 33.3 μg | (56 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 87 μg | (29 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 132 mg | (139 %) | ||
| Potassium | 529 mg | (13 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 55 mg | (18 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 108 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Rice
- 100 grams button Mushroom
- 2 red Bell pepper
- 1 Zucchini
- 1 shallot
- 1 garlic clove
- 4 Tbsps Peanut oil
- 1 tsp freshly chopped rosemary
- 1 Tbsp freshly chopped parsley
- 50 grams Olives
- light soy sauce
- cayenne pepper
Preparation steps
1.
Rinse the rice and steam according to package instructions. Remove from heat and let cool. Rinse mushrooms and chop.
2.
Rinse the bell peppers, halve, and cut into wide strips. Rinse and cut the zucchini into small cubes.
3.
Peel and finely chop the shallot and garlic. Fry the shallot and garlic in a wok in hot oil. Add mushrooms and bell peppers and fry about 2 minutes while stirring. Add the zucchini and fry for another 2 minutes. Mix in the rice and fry for about 2 minutes, while stirring.
4.
Add the herbs and olives. Season with soy sauce and cayenne pepper. Serve.
