Your Recipe

Broccoli, Sweet Bell Pepper and Mushroom Fried Rice

Zutat  Menge  Kalorien 
Brokkoli, roh 182g 62kcal
Karotten, roh 128g 52kcal
Sellerie 101g 16kcal
Mais 150g 129kcal
Paprika, roh, gelb, süß 100g 26kcal
Rührei 122g 182kcal
Reis braun mittelkörnig gekocht 800g 896kcal
Pilz weiss 140g 31kcal
Ingwerwurzel 3.5g 3kcal
Knoblauch 6g 9kcal
Pflanzenöl 15g 133kcal
Koriander Blätter roh 4.25g 1kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 11.3g 4kcal

Recipe Instructions:

Ingredients
15ml vegetable oil
2 cloves garlic freshly minced
0.5 inch ginger peeled and minced
2 each scallions, spring or green onions, sliced
473 ml mushrooms button, or cremini, sliced
1 each sweet red bell peppers,diced
1 small carrots peeled and diced
1 each celery stalks sliced
473 ml broccoli florets cut into bite size
237 ml corn fresh or frozen
946 ml rice cooked, preferably brown rice
2 large eggs scrambled, optional
59ml cilantro thin stems and leaves, chopped

Sauce:
30ml soy sauce, tamari or to taste
15ml vegetarian oyster sauce or regular oyster sauce
30ml shaoxing wine or sherry
7.5ml rice vinegar
7.5ml sugar or mirin
5ml sesame oil
5ml hot chili pepper oil sichuan, or red pepper flakes to taste, optional
5ml cornstarch

Directions
Add vegetable oil in a large wok or nonstick skillet over medium-high heat until hot.
Add garlic, ginger, and scallions, stirring constantly, and cook for about 40 seconds until very fragrant.
Add mushrooms, stirring often, and cook for about 5 minutes, or until mushrooms are slightly browned.
Add sweet bell pepper, carrot and celery into the work or skillet, and cook for about 3 minutes until the vegetables just start to become tender but still crispy.
Stir in broccoli and corn, and cook for another 2 to 3 minutes.
Add rice and scrambled eggs if using, and stir until evenly combined.
Meanwhile whisk all the sauce ingredients in a small bowl until well blended.
Pour sauce over rice and veggies, stirring often, and cook for additional 2 to 3 minutes until heated through.
You may need to taste and adjust seasoning if needed.
Remove from heat and stir in cilantro.
Serve warm.


Nährwertangaben 
Portionsgröße  441 g | ml
Menge pro Portion  386
1614
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 9.7g 12%
Gesättigte Fettsäuren  2g 10%
Natrium 113mg 5%
Gesamte Kohlenhydrate  65g 24%
Ballaststoffe  7.9g 28%
Zucker  7.2g
Protein  12g 24%
Vitamin D 0.6mcg 3%
Kalzium 91mg 7%
Eisen  2.5mg 14%
Kalium 798mg 17%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 383.583 mcg 43%
Thiamin [B1] 0.38 mg 32%
Riboflavin [B2] 0.413 mg 32%
Niacin [B3] 5.584 mg 35%
Pantothensäure [B5] 2.456 mg 49%
Vitamin B6 0.649 mg 38%
Cobalamin [B12] 0.246 mcg 0%
Folat [B9] 98.623 mcg 0%
Vitamin C 79.871 mg 89%
Vitamin D 0.619 mcg 3%
Vitamin E 1.894 mg 13%
Vitamin K 74.438 mcg 62%
Betain 3.56 mg 0%
Cholin 97.391 mg 18%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  64.9 g 24%
Sugars 7.2 g 14%
Ballaststoffe  7.9 g 28%
Carbohydrate 64.7 g 0%
Netto-Kohlenhydrate 57.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.723 g 0%
Arginin 0.76 g 0%
Asparaginsäure 1.233 g 0%
Cystein 0.179 g 0%
Glutaminsäure 2.186 g 0%
Glycin 0.484 g 0%
Histidin 0.296 g 0%
Isoleucin 0.51 g 0%
Leucin 0.932 g 0%
Lysin 0.592 g 0%
Methionin 0.263 g 0%
Phenylalanin 0.579 g 0%
Prolin 0.571 g 0%
Serin 0.652 g 0%
Threonin 0.512 g 0%
Tryptophan 0.149 g 0%
Tyrosin 0.402 g 0%
Valin 0.73 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 91.33 mg 7%
Kupfer 0.37 mg 41%
Fluorid 2.28 mcg 0%
Eisen  2.51 mg 14%
Magnesium 129.15 mg 31%
Mangan 2.51 mg 109%
Phosphor 325.74 mg 26%
Kalium 798.37 mg 17%
Selen 12.19 mcg 22%
Natrium 113.2 mg 5%
Zink 2.31 mg 21%
andere
Nährstoff Menge  DV
Wasser 351.202 g 0%
Asche 2.701 g 0%