Your Recipe

Healthy fried rice

Ingrédient Quantité Calories
Carottes 61g 25kcal
Riz brun à grains moyens cuit 250g 280kcal
Champignons blancs 80g 18kcal
Racine de gingembre 20g 16kcal
Ail 6g 9kcal
Huile végétale 42g 372kcal
Poudre de curry 1g 3kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 5g 2kcal
Pois, verts, congelés, non préparés 50g 39kcal
Poivrons, piment fort, vert, cru 1.23g 0kcal
Jus de citron vert 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.

Valeurs nutritives
Taille des portions 560 g | ml
Quantité par portion 775
3241
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 45g 58%
Gras saturés 6.3g 32%
Sodium 108mg 5%
Total des glucides 84g 31%
Fibres alimentaires 11g 38%
Sucre 8.3g
Protéine 13g 25%
Vitamine D 0.2mcg 1%
Calcium 88mg 7%
Fer 3.3mg 18%
Potassium 912mg 19%
* 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 564.966 mcg 63%
Thiamine [B1] 0.523 mg 44%
Riboflavine [B2] 0.464 mg 36%
Niacine [B3] 7.997 mg 50%
Acide pantothénique [B5] 2.763 mg 55%
Vitamine B6 0.712 mg 42%
Cobalamine [B12] 0.032 mcg 0%
Floate [B9] 72.513 mcg 0%
Vitamine C 34.281 mg 38%
Vitamine D 0.16 mcg 1%
Vitamine E 5.776 mg 39%
Vitamine K 84.23 mcg 70%
Bétaïne 8.14 mg 0%
Choline 43.252 mg 8%
Carbohydrates
nutriment Quantité DV
Total des glucides 84.3 g 31%
Sugars 8.3 g 17%
Fibres alimentaires 10.6 g 38%
Carbohydrate 73.3 g 0%
Glucides nets 76g
acides aminés
nutriment Quantité DV
Alanine 0.716 g 0%
Arginine 0.831 g 0%
Acide aspartique 1.203 g 0%
Cystéine 0.155 g 0%
Acide glutamique 2.189 g 0%
Glycine 0.515 g 0%
Histidine 0.287 g 0%
Isoleucine 0.481 g 0%
Leucine 0.847 g 0%
Lysine 0.567 g 0%
Méthionine 0.218 g 0%
Phénylalanine 0.533 g 0%
Proline 0.497 g 0%
Sérine 0.54 g 0%
Thréonine 0.538 g 0%
Tryptophane 0.138 g 0%
Tyrosine 0.35 g 0%
Valine 0.73 g 0%
Minéraux
nutriment Quantité DV
Calcium 87.82 mg 7%
Cuivre 0.64 mg 71%
Fluorure 1.95 mcg 0%
Fer 3.28 mg 18%
Magnésium 155 mg 37%
Manganèse 3.28 mg 143%
Phosphore 351.88 mg 28%
Potassium 911.82 mg 19%
Sélénium 9.93 mcg 18%
Sodium 108.5 mg 5%
Zinc 2.77 mg 25%
autres
nutriment Quantité DV
Eau 415.182 g 0%
Cendres 3.182 g 0%