Your Recipe

Healthy fried rice

Ingredient Amount Calories
Carrots, raw 61g 25kcal
Rice brown medium-grain cooked 250g 280kcal
Mushrooms white 80g 18kcal
Ginger root 20g 16kcal
Garlic 6g 9kcal
Vegetable oil 42g 372kcal
Curry powder 1g 3kcal
Onions, spring or scallions (includes tops and bulb), raw 5g 2kcal
Peas, green, frozen, unprepared 50g 39kcal
Peppers, hot chili, green, raw 1.23g 0kcal
Lime juice 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.

Nutrition Facts
Portion Size 560 g | ml
Amount Per Portion 775
3241
kcal
kilojoules
% Daily Value *
Total Fat 45g 58%
Saturated Fat 6.3g 32%
Sodium 108mg 5%
Total Carbohydrate 84g 31%
Dietary Fiber 11g 38%
Sugar 8.3g
Protein 13g 25%
Vitamin D 0.2mcg 1%
Calcium 88mg 7%
Iron 3.3mg 18%
Potassium 912mg 19%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount 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%
Pantothenic acid [B5] 2.763 mg 55%
Vitamin B6 0.712 mg 42%
Cobalamin [B12] 0.032 mcg 0%
Floate [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%
Betaine 8.14 mg 0%
Choline 43.252 mg 8%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 84.3 g 31%
Sugars 8.3 g 17%
Dietary fiber 10.6 g 38%
Carbohydrate 73.3 g 0%
Net carbs 76g
Aminoacids
Nutrient Amount DV
Alanine 0.716 g 0%
Arginine 0.831 g 0%
Aspartic acid 1.203 g 0%
Cysteine 0.155 g 0%
Glutamic acid 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%
Methionine 0.218 g 0%
Phenylalanine 0.533 g 0%
Proline 0.497 g 0%
Serine 0.54 g 0%
Threonine 0.538 g 0%
Tryptophan 0.138 g 0%
Tyrosine 0.35 g 0%
Valine 0.73 g 0%
Minerals
Nutrient Amount DV
Calcium 87.82 mg 7%
Copper 0.64 mg 71%
Fluoride 1.95 mcg 0%
Iron 3.28 mg 18%
Magnesium 155 mg 37%
Manganese 3.28 mg 143%
Phosphorus 351.88 mg 28%
Potassium 911.82 mg 19%
Selenium 9.93 mcg 18%
Sodium 108.5 mg 5%
Zinc 2.77 mg 25%
Other
Nutrient Amount DV
Water 415.182 g 0%
Ash 3.182 g 0%