Recipes · Chinese · Main Courses
Yangzhou Fried Rice
One serving has 625 kcal and 33 g protein, and at least a fifth of a woman's daily need of manganese (83%), selenium (80%), thiamin (66%), phosphorus (61%), vitamin K (61%) and copper (54%). Ready in 22 minutes.
- Preparation: 10 min
- Cooking: 12 min
- Makes: 1 serving (453 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, gluten, pork, shellfish, soy
Ingredients
- 220 g Rice, white, long-grain, cooked
- 60 g Eggs, whole, raw
- 50 g Shrimp, raw
- 40 g Ham, cooked
- 30 g Peas, green, frozen
- 25 g Carrots, raw
- 10 g Scallions, raw
- 12 g Vegetable oil
- 5 g Soy sauce
- 0.5 g Salt
Method
- Beat the egg and scramble it in a little of the oil until just set into small curds; remove and set aside.
- Dice the ham (standing in for char siu barbecued pork) and peel the shrimp; blanch the peas and diced carrot briefly in boiling water until just tender.
- Heat the remaining oil in a hot wok, add the shrimp and stir-fry until pink, then add the ham, peas and carrot and toss for 1 minute.
- Add the cooked rice, breaking up any clumps, and stir-fry over high heat for 3-4 minutes until every grain is heated through and separate.
- Return the scrambled egg to the wok, season with the soy sauce and salt, and toss everything together well.
- Stir in the scallion at the very end and serve immediately, hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 625 kcal | 30% |
| Carbohydrates | 71.3 g | |
| Water | 321 mL | |
| Fiber | 3.8 g | 13% |
| Protein | 32.5 g | 68% |
| Tryptophan | 0.25 g | |
| Threonine | 0.89 g | |
| Isoleucine | 0.99 g | |
| Leucine | 1.7 g | |
| Lysine | 1.4 g | |
| Methionine | 0.53 g | |
| Cystine | 0.38 g | |
| Phenylalanine | 1 g | |
| Tyrosine | 0.73 g | |
| Valine | 1.3 g | |
| Histidine | 0.57 g | |
| Fat | 22.3 g | |
| Monounsaturated | 6.9 g | |
| Polyunsaturated | 8.7 g | |
| Docosahexaenoic Acid (DHA) | 0.05 g | |
| Eicosapentaenoic Acid (EPA) | 0.02 g | |
| Omega-6 | 7.5 g | |
| Saturated | 4.2 g | |
| Trans-Fats | 0.11 g | |
| Cholesterol | 327 mg | |
| Calcium | 121 mg | 12% |
| Copper | 0.49 mg | 54% |
| Iron | 5.1 mg | 28% |
| Magnesium | 76.4 mg | 25% |
| Manganese | 1.5 mg | 83% |
| Phosphorus | 427 mg | 61% |
| Potassium | 582 mg | 12% |
| Selenium | 43.9 µg | 80% |
| Sodium | 992 mg | |
| Zinc | 3.5 mg | 43% |
| Thiamin (vitamin B1) | 0.73 mg | 66% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 5.4 mg | 38% |
| Pantothenic acid (vitamin B5) | 2.2 mg | 44% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 186 µg | 47% |
| Cobalamin (vitamin B12) | 0.7 µg | 29% |
| Choline | 225 mg | 53% |
| Vitamin A | 341 µg | 49% |
| Vitamin C | 10.4 mg | 14% |
| Vitamin D (D2 + D3) | 60.8 IU | 10% |
| Vitamin E | 2 mg | 13% |
| Vitamin K | 54.6 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
1.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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