Your Recipe

Broccoli, Sweet Bell Pepper and Mushroom Fried Rice

Ingrédient Quantité Calories
Broccoli 182g 62kcal
Carottes 128g 52kcal
Céleri 101g 16kcal
Maïs 150g 129kcal
Poivron rouge 100g 26kcal
Œufs brouillés 122g 182kcal
Riz brun à grains moyens cuit 800g 896kcal
Champignons blancs 140g 31kcal
Racine de gingembre 3.5g 3kcal
Ail 6g 9kcal
Huile végétale 15g 133kcal
Feuilles de coriandre fraiches 4.25g 1kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 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.


Valeurs nutritives
Taille des portions 441 g | ml
Quantité par portion 386
1614
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.7g 12%
Gras saturés 2g 10%
Sodium 113mg 5%
Total des glucides 65g 24%
Fibres alimentaires 7.9g 28%
Sucre 7.2g
Protéine 12g 24%
Vitamine D 0.6mcg 3%
Calcium 91mg 7%
Fer 2.5mg 14%
Potassium 798mg 17%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 383.583 mcg 43%
Thiamine [B1] 0.38 mg 32%
Riboflavine [B2] 0.413 mg 32%
Niacine [B3] 5.584 mg 35%
Acide pantothénique [B5] 2.456 mg 49%
Vitamine B6 0.649 mg 38%
Cobalamine [B12] 0.246 mcg 0%
Floate [B9] 98.623 mcg 0%
Vitamine C 79.871 mg 89%
Vitamine D 0.619 mcg 3%
Vitamine E 1.894 mg 13%
Vitamine K 74.438 mcg 62%
Bétaïne 3.56 mg 0%
Choline 97.391 mg 18%
Carbohydrates
nutriment Quantité DV
Total des glucides 64.9 g 24%
Sugars 7.2 g 14%
Fibres alimentaires 7.9 g 28%
Carbohydrate 64.7 g 0%
Glucides nets 57.7g
acides aminés
nutriment Quantité DV
Alanine 0.723 g 0%
Arginine 0.76 g 0%
Acide aspartique 1.233 g 0%
Cystéine 0.179 g 0%
Acide glutamique 2.186 g 0%
Glycine 0.484 g 0%
Histidine 0.296 g 0%
Isoleucine 0.51 g 0%
Leucine 0.932 g 0%
Lysine 0.592 g 0%
Méthionine 0.263 g 0%
Phénylalanine 0.579 g 0%
Proline 0.571 g 0%
Sérine 0.652 g 0%
Thréonine 0.512 g 0%
Tryptophane 0.149 g 0%
Tyrosine 0.402 g 0%
Valine 0.73 g 0%
Minéraux
nutriment Quantité DV
Calcium 91.33 mg 7%
Cuivre 0.37 mg 41%
Fluorure 2.28 mcg 0%
Fer 2.51 mg 14%
Magnésium 129.15 mg 31%
Manganèse 2.51 mg 109%
Phosphore 325.74 mg 26%
Potassium 798.37 mg 17%
Sélénium 12.19 mcg 22%
Sodium 113.2 mg 5%
Zinc 2.31 mg 21%
autres
nutriment Quantité DV
Eau 351.202 g 0%
Cendres 2.701 g 0%