Recipes · Peruvian · Stir-Fry
Arroz Chaufa
One serving has 606 kcal and 36 g protein, and at least a fifth of a woman's daily need of selenium (101%), niacin (95%), pyridoxine (92%), manganese (73%), vitamin K (71%) and pantothenic acid (64%). Ready in 23 minutes.
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- Preparation: 10 min
- Cooking: 13 min
- Makes: 1 serving (422 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, gluten, poultry, soy
Ingredients
- 220 g Rice, white, long-grain, cooked
- 100 g Chicken breast, boneless, skinless, raw
- 50 g Eggs, whole, raw
- 20 g Scallions, raw
- 5 g Garlic, raw
- 12 g Soy sauce
- 12 g Vegetable oil
- 3 g Ginger, fresh
Method
- Heat half the oil in a wok or large skillet over high heat and stir-fry the diced chicken for 4-5 minutes until cooked through (74°C/165°F); remove and set aside.
- Add the remaining oil, then the garlic and ginger, and stir-fry for 30 seconds until fragrant.
- Add the cooked rice, breaking up any clumps, and stir-fry for 3-4 minutes until heated through and starting to crisp in places.
- Push the rice to one side, pour the beaten egg into the space, and scramble for 1 minute before mixing it through the rice.
- Return the chicken to the pan, add the soy sauce and most of the scallions, and stir-fry for another 2 minutes.
- Scatter the remaining scallion over the top and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 606 kcal | 29% |
| Carbohydrates | 66.6 g | |
| Water | 294 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 36.4 g | 76% |
| Tryptophan | 0.45 g | |
| Threonine | 1.6 g | |
| Isoleucine | 1.8 g | |
| Leucine | 3 g | |
| Lysine | 2.9 g | |
| Methionine | 0.93 g | |
| Cystine | 0.51 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.3 g | |
| Valine | 2 g | |
| Histidine | 1.2 g | |
| Fat | 20.1 g | |
| Monounsaturated | 5.5 g | |
| Polyunsaturated | 8.5 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.3 g | |
| Saturated | 4.2 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 259 mg | |
| Calcium | 82.9 mg | 8% |
| Copper | 0.27 mg | 30% |
| Iron | 4.5 mg | 25% |
| Magnesium | 75.8 mg | 24% |
| Manganese | 1.3 mg | 73% |
| Phosphorus | 443 mg | 63% |
| Potassium | 620 mg | 13% |
| Selenium | 55.6 µg | 101% |
| Sodium | 782 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.48 mg | 44% |
| Niacin (vitamin B3) | 13.3 mg | 95% |
| Pantothenic acid (vitamin B5) | 3.2 mg | 64% |
| Pyridoxine (vitamin B6) | 1.2 mg | 92% |
| Folate (vitamin B9) | 175 µg | 44% |
| Cobalamin (vitamin B12) | 0.66 µg | 28% |
| Choline | 239 mg | 56% |
| Vitamin A | 99 µg | 14% |
| Vitamin C | 5.5 mg | 7% |
| Vitamin D (D2 + D3) | 42 IU | 7% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 63.7 µg | 71% |
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
1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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