Stir-Fried Rice with Vegetables and Chicken

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Stir-Fried Rice with Vegetables and Chicken
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Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
509
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie509 cal.(24 %)
Protein36 g(37 %)
Fat14 g(12 %)
Carbohydrates57 g(38 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.8 μg(4 %)
Vitamin E3.9 mg(33 %)
Vitamin K49.8 μg(83 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin20.4 mg(170 %)
Vitamin B₆0.9 mg(64 %)
Folate174 μg(58 %)
Pantothenic acid2.4 mg(40 %)
Biotin13.8 μg(31 %)
Vitamin B₁₂0.9 μg(30 %)
Vitamin C28 mg(29 %)
Potassium774 mg(19 %)
Calcium118 mg(12 %)
Magnesium77 mg(26 %)
Iron3.6 mg(24 %)
Iodine12 μg(6 %)
Zinc3.1 mg(39 %)
Saturated fatty acids2.6 g
Uric acid343 mg
Cholesterol171 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
250 grams Long grain rice
1 stalk Leeks
2 stalks Celery
2 Chicken breasts
100 grams soybean sprout
4 Tbsps Corn oil
100 grams Frozen pea
1 tsp Turmeric
2 tsps Curry powder
2 eggs
2 Tbsps Rice wine (or dry sherry)
salt
freshly ground peppers
2 Tbsps scallions
How healthy are the main ingredients?
Long grain riceLeekCeleryChicken breastTurmericegg

Preparation steps

1.

In a colander, rinse rice under cold running water. Combine rice and 1/2 liter (approximately 2 cups) lightly salted water in a pot. Bring to a boil. Cover and simmer over low heat about 20 minutes. Let cool.

2.

Slit leek lengthwise, rinse thoroughly to remove grit, and slice crosswise into thin rings.

3.

Rinse, trim and thinly slice celery crosswise.

4.

Rinse chicken breasts with cold water, pat dry and cut into small pieces. Rinse and drain bean sprouts.

5.

In wok or frying pan, heat 3 tablespoons oil. Add rice and stir-fry until slightly crisped. Remove from pan.

6.

Add remaining oil to wok (or frying pan). Add vegetables and stir-fry 4-5 minutes. Add chicken and stir-fry until cooked through. Season with salt and pepper. Return rice to pan, along with turmeric and curry. Cook until heated through.

7.

Whisk eggs with rice wine (or sherry). Season with salt and pepper. Add to rice and cook briefly, stirring. Serve rice sprinkled with chives.

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