Recipes · Japanese · Main Courses
Omurice (Omelette Rice)
One serving has 629 kcal and 33 g protein, and at least a fifth of a woman's daily need of selenium (112%), choline (84%), pyridoxine (75%), niacin (69%), pantothenic acid (67%) and manganese (64%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (470 g)
- Difficulty: Medium
- Diets: Gluten-free, High protein
- Contains: dairy, egg, poultry
Ingredients
- 220 g Rice, white, long-grain, cooked
- 60 g Chicken breast, boneless, skinless, raw
- 40 g Onions, raw
- 40 g Ketchup
- 100 g Eggs, whole, raw
- 10 g Butter, unsalted
- 0.3 g Salt
Method
- Dice the chicken breast and onion small.
- Melt half the butter in a pan and cook the onion and chicken for 4-5 minutes until the chicken is cooked through.
- Add the rice and 25 g of the ketchup, and fry, stirring, for 2-3 minutes until well mixed and heated through; season with the salt and set aside, keeping it warm.
- Beat the eggs well, melt the remaining butter in a clean pan over medium heat, and pour in the eggs, stirring briefly before letting them set into a thin, soft omelette.
- Mound the ketchup rice on a plate and slide the just-set omelette over the top, folding it around or over the rice.
- Drizzle the remaining ketchup over the omelette in a zigzag and serve immediately.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 629 kcal | 30% |
| Carbohydrates | 77.4 g | |
| Water | 336 mL | |
| Fiber | 1.7 g | 6% |
| Protein | 32.9 g | 69% |
| Tryptophan | 0.41 g | |
| Threonine | 1.4 g | |
| Isoleucine | 1.6 g | |
| Leucine | 2.7 g | |
| Lysine | 2.5 g | |
| Methionine | 0.87 g | |
| Cystine | 0.54 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.2 g | |
| Valine | 1.9 g | |
| Histidine | 0.96 g | |
| Fat | 19.9 g | |
| Monounsaturated | 6.6 g | |
| Polyunsaturated | 2.7 g | |
| Docosahexaenoic Acid (DHA) | 0.06 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 2.1 g | |
| Saturated | 8.7 g | |
| Trans-Fats | 0.04 g | |
| Cholesterol | 437 mg | |
| Calcium | 98.7 mg | 10% |
| Copper | 0.3 mg | 33% |
| Iron | 4.8 mg | 27% |
| Magnesium | 64.6 mg | 21% |
| Manganese | 1.2 mg | 64% |
| Phosphorus | 445 mg | 64% |
| Potassium | 589 mg | 13% |
| Selenium | 61.5 µg | 112% |
| Sodium | 653 mg | |
| Zinc | 2.9 mg | 37% |
| Thiamin (vitamin B1) | 0.48 mg | 44% |
| Riboflavin (vitamin B2) | 0.67 mg | 61% |
| Niacin (vitamin B3) | 9.7 mg | 69% |
| Pantothenic acid (vitamin B5) | 3.4 mg | 67% |
| Pyridoxine (vitamin B6) | 0.97 mg | 75% |
| Folate (vitamin B9) | 192 µg | 48% |
| Cobalamin (vitamin B12) | 1 µg | 43% |
| Choline | 357 mg | 84% |
| Vitamin A | 244 µg | 35% |
| Vitamin C | 4.6 mg | 6% |
| Vitamin D (D2 + D3) | 82.6 IU | 14% |
| Vitamin E | 2.3 mg | 15% |
| Vitamin K | 2.4 µg | 3% |
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
0.9 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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