Your Recipe

Healthy fried rice

Složka Množství Kalorie
Karotka 61g 25kcal
Rýžově hnědá střednězrnná vařená 250g 280kcal
Žampiony bílé 80g 18kcal
Zázvor kořen 20g 16kcal
Česnek 6g 9kcal
Rostlinný olej 42g 372kcal
Kari prášek 1g 3kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 5g 2kcal
Hrášek, zelený, mražený 50g 39kcal
Papriky, pálivé chilli, zelené, syrové 1.23g 0kcal
Limetková šťáva 44g 11kcal

Recipe Instructions:

Ingredients
20g ginger, peeled and roughly chopped
2 garlic cloves, peeled and roughly chopped
½ green chilli, roughly chopped
3 tsp vegetable oil
45g paneer, cut into 1cm cubes
250g cooked brown basmati rice
1 carrot, finely diced
80g chestnut mushrooms, thickly sliced
50g frozen peas
1 spring onion, trimmed and finely chopped
½ tsp mild curry powder
a small handful of coriander leaves, roughly chopped
1 lime, juiced

Method
STEP 1
Blitz the ginger, garlic and chilli in a mini food processor until a smooth paste forms, adding 1-2 tsp of water to loosen if needed. Put the paneer in a small bowl along with half the paste and stir to coat. Leave to marinate for 30 minutes if you can.

STEP 2
Put a wok over a high heat. Add 1 tsp of the oil and, once shimmering, add the paneer. Cook, stirring frequently, for 2-3 minutes or until golden. Transfer to a plate and cover.

STEP 3
Add another tsp of oil to the wok and return to the heat. Add the rice and stir-fry until heated through. Scrape the rice into a bowl. Add the final tsp of oil to the wok and stir-fry the carrot and mushrooms for 1 minute, then add the peas and spring onion. Stir-fry for a further minute then add the remaining ginger paste along with the curry powder. Stir-fry for 1 minute.

STEP 4
Add the rice and paneer back into the pan. Toss everything together then remove from the heat and stir in the coriander and lime juice.

nutriční údaje
Velikost porce 560 g | ml
Množství na porci 775
3241
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 45g 58%
Nasycené tuky 6.3g 32%
Sodík 108mg 5%
Sacharidy celkem 84g 31%
Vláknina 11g 38%
Cukr 8.3g
Bílkoviny 13g 25%
Vitamin D 0.2mcg 1%
Vápník 88mg 7%
Železo 3.3mg 18%
Draslík 912mg 19%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 564.966 mcg 63%
Thiamin [B1] 0.523 mg 44%
Riboflavin [B2] 0.464 mg 36%
Niacin [B3] 7.997 mg 50%
Kyselina pantotenová [B5] 2.763 mg 55%
Vitamin B6 0.712 mg 42%
Kobalamin [B12] 0.032 mcg 0%
Floát [B9] 72.513 mcg 0%
Vitamin C 34.281 mg 38%
Vitamin D 0.16 mcg 1%
Vitamin E 5.776 mg 39%
Vitamin K 84.23 mcg 70%
Betain 8.14 mg 0%
Cholin 43.252 mg 8%
Carbohydrates
živina Množství DV
Sacharidy celkem 84.3 g 31%
Sugars 8.3 g 17%
Vláknina 10.6 g 38%
Carbohydrate 73.3 g 0%
Čisté sacharidy 76g
aminokyseliny
živina Množství DV
Alanin 0.716 g 0%
Arginin 0.831 g 0%
Kyselina asparagová 1.203 g 0%
Cystein 0.155 g 0%
kyselina glutamová 2.189 g 0%
Glycin 0.515 g 0%
Histidin 0.287 g 0%
Izoleucin 0.481 g 0%
Leucin 0.847 g 0%
Lysin 0.567 g 0%
Metionin 0.218 g 0%
Fenylalanin 0.533 g 0%
Prolin 0.497 g 0%
Serin 0.54 g 0%
Treonin 0.538 g 0%
Tryptofan 0.138 g 0%
Tyrosin 0.35 g 0%
Valin 0.73 g 0%
Minerály
živina Množství DV
Vápník 87.82 mg 7%
Měď 0.64 mg 71%
Fluorid 1.95 mcg 0%
Železo 3.28 mg 18%
Hořčík 155 mg 37%
Mangan 3.28 mg 143%
Fosfor 351.88 mg 28%
Draslík 911.82 mg 19%
Selen 9.93 mcg 18%
Sodík 108.5 mg 5%
Zinek 2.77 mg 25%
další
živina Množství DV
Voda 415.182 g 0%
Popel 3.182 g 0%