Your Recipe

WW Chicken Fried Rice

Ingrédient Quantité Calories
Carottes 84g 34kcal
Pois verts crus 72.5g 59kcal
Chicken broiler, raw, meat only boneless breast 340.19g 408kcal
Blanc d'œuf cru 120g 62kcal
Riz brun à grains moyens cuit 380g 426kcal
Ail 6g 9kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 52g 17kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 49.8g 28kcal

Recipe Tags:

Weight Watchers

Recipe Tags:

Food

Recipe Instructions:

INGREDIENTS
cooking spray
4 large egg whites
1⁄2 cup scallion, chopped, green and white parts
2 medium garlic cloves, minced
12 ounces boneless skinless chicken breasts, cut into 1/2-inch cubes
1⁄2 cup carrot, diced
2 cups cooked brown rice, kept hot
1⁄2 cup frozen green pea, thawed
3 tablespoons low sodium soy sauce
DIRECTIONS
Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.
Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, about 5 minutes.
Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute.

Valeurs nutritives
Taille des portions 184 g | ml
Quantité par portion 174
728
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 2.2g 3%
Gras saturés 0.4g 2%
Sodium 370mg 16%
Total des glucides 20g 7%
Fibres alimentaires 2.5g 9%
Sucre 1.7g
Protéine 18g 36%
Vitamine D 0mcg 0%
Calcium 29mg 2%
Fer 1mg 6%
Potassium 403mg 9%
* 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.
Imprimer le PDF
Vitamines
nutriment Quantité DV
Vitamine A 130.928 mcg 15%
Thiamine [B1] 0.17 mg 14%
Riboflavine [B2] 0.248 mg 19%
Niacine [B3] 6.844 mg 43%
Acide pantothénique [B5] 1.232 mg 25%
Vitamine B6 0.626 mg 37%
Cobalamine [B12] 0.137 mcg 0%
Floate [B9] 28.179 mcg 0%
Vitamine C 7.601 mg 8%
Vitamine D 0 mcg 0%
Vitamine E 0.508 mg 3%
Vitamine K 27.564 mcg 23%
Bétaïne 7.313 mg 0%
Choline 54.715 mg 10%
Carbohydrates
nutriment Quantité DV
Total des glucides 19.6 g 7%
Sugars 1.7 g 3%
Fibres alimentaires 2.5 g 9%
Carbohydrate 18.5 g 0%
Glucides nets 17.8g
acides aminés
nutriment Quantité DV
Alanine 1.078 g 0%
Arginine 1.226 g 0%
Acide aspartique 1.725 g 0%
Cystéine 0.225 g 0%
Acide glutamique 2.82 g 0%
Glycine 0.786 g 0%
Histidine 0.608 g 0%
Isoleucine 0.897 g 0%
Leucine 1.495 g 0%
Lysine 1.535 g 0%
Méthionine 0.467 g 0%
Phénylalanine 0.795 g 0%
Proline 0.651 g 0%
Sérine 0.8 g 0%
Thréonine 0.806 g 0%
Tryptophane 0.213 g 0%
Tyrosine 0.638 g 0%
Valine 0.992 g 0%
Minéraux
nutriment Quantité DV
Calcium 28.75 mg 2%
Cuivre 0.12 mg 13%
Fluorure 0.45 mcg 0%
Fer 1.04 mg 6%
Magnésium 59.32 mg 14%
Manganèse 0.89 mg 39%
Phosphore 209 mg 17%
Potassium 403.44 mg 9%
Sélénium 17.39 mcg 32%
Sodium 369.8 mg 16%
Zinc 1.08 mg 10%
autres
nutriment Quantité DV
Eau 142.2 g 0%
Cendres 2.163 g 0%