Recipes · Chinese · Main Courses
Hokkien Fried Rice
One serving has 591 kcal and 31 g protein, and at least a fifth of a woman's daily need of selenium (82%), manganese (69%), thiamin (62%), vitamin K (61%), phosphorus (58%) and pyridoxine (55%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (508 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: celery, egg, gluten, pork, poultry, shellfish, soy
Ingredients
- 200 g Rice, white, long-grain, cooked
- 40 g Shrimp, raw
- 40 g Pork loin, raw
- 50 g Eggs, whole, raw
- 40 g Cabbage, green, raw
- 20 g Carrots, raw
- 8 g Soy sauce
- 8 g Oyster sauce
- 5 g Garlic, raw
- 12 g Vegetable oil
- 5 g Cornstarch
- 80 g Chicken broth
Method
- Heat half the oil in a wok, scramble the egg until just set, then remove and set aside.
- Add the remaining oil and garlic and stir-fry for 30 seconds, then add the pork and shrimp and stir-fry for 2-3 minutes until nearly cooked through.
- Add the cabbage and carrot and stir-fry for 1-2 minutes, then add the rice, breaking up any clumps, and toss for 2-3 minutes until heated through.
- Stir the cornstarch into the chicken broth, then pour into the wok with the soy sauce and oyster sauce, and toss until the rice is coated in a light, glossy gravy.
- Fold the scrambled egg back in, toss once more, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 591 kcal | 28% |
| Carbohydrates | 68.8 g | |
| Water | 383 mL | |
| Fiber | 2.6 g | 9% |
| Protein | 30.6 g | 64% |
| Tryptophan | 0.25 g | |
| Threonine | 0.94 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.8 g | |
| Lysine | 1.5 g | |
| Methionine | 0.57 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.8 g | |
| Valine | 1.3 g | |
| Histidine | 0.69 g | |
| Fat | 20.6 g | |
| Monounsaturated | 6 g | |
| Polyunsaturated | 8.5 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 7.3 g | |
| Saturated | 4.6 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 279 mg | |
| Calcium | 117 mg | 12% |
| Copper | 0.41 mg | 46% |
| Iron | 4.2 mg | 24% |
| Magnesium | 70 mg | 23% |
| Manganese | 1.3 mg | 69% |
| Phosphorus | 405 mg | 58% |
| Potassium | 600 mg | 13% |
| Selenium | 45.3 µg | 82% |
| Sodium | 1,117 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.68 mg | 62% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 7 mg | 50% |
| Pantothenic acid (vitamin B5) | 2 mg | 41% |
| Pyridoxine (vitamin B6) | 0.71 mg | 55% |
| Folate (vitamin B9) | 163 µg | 41% |
| Cobalamin (vitamin B12) | 0.71 µg | 30% |
| Choline | 184 mg | 43% |
| Vitamin A | 249 µg | 36% |
| Vitamin C | 17.4 mg | 23% |
| Vitamin D (D2 + D3) | 48.2 IU | 8% |
| Vitamin E | 1.9 mg | 12% |
| Vitamin K | 55.3 µg | 61% |
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
1.5 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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