Recipes · Malaysian · Main Courses
Nasi Goreng Pattaya (Omelette-Wrapped Fried Rice)
One serving has 686 kcal and 35 g protein, and at least a fifth of a woman's daily need of selenium (117%), choline (92%), pyridoxine (79%), pantothenic acid (72%), manganese (71%) and phosphorus (69%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (472 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, gluten, poultry, soy
Ingredients
- 200 g Rice, white, long-grain, cooked
- 60 g Chicken breast, boneless, skinless, raw
- 110 g Eggs, whole, raw
- 30 g Onions, raw
- 25 g Peas, green, frozen
- 18 g Ketchup
- 6 g Soy sauce
- 14 g Vegetable oil
- 3 g Sugar
- 6 g Garlic, raw
Method
- Dice the chicken small and stir-fry in half the oil with the garlic and onion over high heat for 4-5 minutes, until cooked through.
- Add the rice, peas, ketchup, soy sauce and sugar, and stir-fry for 4-5 minutes, breaking up clumps, until well combined and slightly dry; set aside.
- Beat the eggs well with a pinch of salt, then heat the remaining oil in a wide non-stick pan over medium-low heat and pour in the egg to form a thin, even, unbroken sheet.
- Cook gently for 2-3 minutes until just set but still slightly soft on top; do not brown.
- Spoon the fried rice onto the center of the egg sheet, then fold the edges over to fully enclose it, and invert onto a plate seam-side down.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 686 kcal | 32% |
| Carbohydrates | 73.5 g | |
| Water | 332 mL | |
| Fiber | 2.7 g | 9% |
| Protein | 35.4 g | 74% |
| Tryptophan | 0.44 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 2.6 g | |
| Methionine | 0.93 g | |
| Cystine | 0.57 g | |
| Phenylalanine | 1.7 g | |
| Tyrosine | 1.3 g | |
| Valine | 2.1 g | |
| Histidine | 1 g | |
| Fat | 26.8 g | |
| Monounsaturated | 7.8 g | |
| Polyunsaturated | 10.6 g | |
| Docosahexaenoic Acid (DHA) | 0.07 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 9.1 g | |
| Saturated | 6.1 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 453 mg | |
| Calcium | 113 mg | 11% |
| Copper | 0.32 mg | 36% |
| Iron | 5.3 mg | 29% |
| Magnesium | 71.8 mg | 23% |
| Manganese | 1.3 mg | 71% |
| Phosphorus | 485 mg | 69% |
| Potassium | 605 mg | 13% |
| Selenium | 64.1 µg | 117% |
| Sodium | 707 mg | |
| Zinc | 3.2 mg | 40% |
| Thiamin (vitamin B1) | 0.52 mg | 47% |
| Riboflavin (vitamin B2) | 0.71 mg | 65% |
| Niacin (vitamin B3) | 9.7 mg | 69% |
| Pantothenic acid (vitamin B5) | 3.6 mg | 72% |
| Pyridoxine (vitamin B6) | 1 mg | 79% |
| Folate (vitamin B9) | 195 µg | 49% |
| Cobalamin (vitamin B12) | 1.1 µg | 46% |
| Choline | 390 mg | 92% |
| Vitamin A | 212 µg | 30% |
| Vitamin C | 9.3 mg | 12% |
| Vitamin D (D2 + D3) | 90.8 IU | 15% |
| Vitamin E | 3 mg | 20% |
| Vitamin K | 33.8 µg | 38% |
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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