Recipes · Malaysian · Main Courses
Egg Fried Rice
One serving has 462 kcal and 13 g protein, and at least a fifth of a woman's daily need of vitamin A (45%), selenium (43%), vitamin K (36%), phosphorus (28%), copper (26%) and choline (26%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (289 g)
- Difficulty: Medium
- Diets: High protein
- Contains: egg, gluten, sesame, shellfish, soy
Ingredients
- 150 g Rice, fried, meatless
- 33.3 g Egg, whole, raw, fresh
- 10 g Vegetable oil, NFS
- 20 g Onions, raw
- 2 g Garlic, raw
- 46.7 g Peas and carrots, frozen, unprepared
- 8.3 g Onions, green, raw
- 11.7 g Soy sauce
- 5 g Oyster sauce
- 1.7 g Sesame oil
- 0.3 g Salt, table
- 0.3 g Spices, pepper, white
Method
- Prepare the Rice: If you don't have day-old rice, spread freshly cooked rice on a tray and let it cool completely, then refrigerate for a few hours or overnight.
- Prep Ingredients: Chop the onions, garlic, and green onions. Beat the eggs with a pinch of salt.
- Heat the Wok or Large Pan: Over high heat, add 1 tablespoon of oil. Once hot, pour in the beaten eggs. Stir quickly to scramble them. Once cooked, remove the eggs and set aside.
- Stir-Fry Vegetables: Add another tablespoon of oil to the same pan. Add the onions and garlic, stir-fry for about 1 minute until fragrant. Add carrots and peas and stir-fry for another minute.
- Add Rice: Break up any clumps of rice with your hands before adding to the pan. Spread the rice out in the pan, letting it sit for about a minute to get a bit crispy before stirring.
- Season and Mix: Drizzle soy sauce over the rice. Add oyster sauce. Mix everything well, ensuring the rice is evenly coated with the sauces.
- Combine with Eggs: Return the scrambled eggs to the pan, along with most of the green onions, reserving some for garnish.
- Final Seasoning: Drizzle with sesame oil if you're using it, and season with salt and white pepper to taste.
- Serve: Transfer to a serving dish, garnish with the remaining green onions.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 462 kcal | 22% |
| Carbohydrates | 58.6 g | |
| Water | 193 mL | |
| Fiber | 4 g | 14% |
| Protein | 13.1 g | 27% |
| Tryptophan | 0.07 g | |
| Threonine | 0.25 g | |
| Isoleucine | 0.28 g | |
| Leucine | 0.46 g | |
| Lysine | 0.4 g | |
| Methionine | 0.15 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.29 g | |
| Tyrosine | 0.2 g | |
| Valine | 0.36 g | |
| Histidine | 0.14 g | |
| Fat | 20 g | |
| Monounsaturated | 6.8 g | |
| Polyunsaturated | 7.2 g | |
| Docosahexaenoic Acid (DHA) | 0.02 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.4 g | |
| Saturated | 3.5 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 151 mg | |
| Calcium | 68.3 mg | 7% |
| Copper | 0.23 mg | 26% |
| Iron | 2.2 mg | 12% |
| Magnesium | 40.7 mg | 13% |
| Manganese | 0.16 mg | 9% |
| Phosphorus | 193 mg | 28% |
| Potassium | 354 mg | 8% |
| Selenium | 23.9 µg | 43% |
| Sodium | 1,524 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.15 mg | 14% |
| Riboflavin (vitamin B2) | 0.27 mg | 25% |
| Niacin (vitamin B3) | 2 mg | 15% |
| Pantothenic acid (vitamin B5) | 0.63 mg | 13% |
| Pyridoxine (vitamin B6) | 0.22 mg | 17% |
| Folate (vitamin B9) | 53 µg | 13% |
| Cobalamin (vitamin B12) | 0.32 µg | 13% |
| Choline | 111 mg | 26% |
| Vitamin A | 312 µg | 45% |
| Vitamin C | 14.2 mg | 19% |
| Vitamin D (D2 + D3) | 27.3 IU | 5% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 32.8 µg | 36% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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