Recipes · Singaporean · Main Courses
Hainanese Curry Rice
One serving has 991 kcal and 45 g protein, and at least a fifth of a woman's daily need of selenium (141%), thiamin (132%), manganese (129%), niacin (109%), pyridoxine (108%) and vitamin K (102%). Ready in 45 minutes.
- Preparation: 20 min
- Cooking: 25 min
- Makes: 1 serving (506 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, gluten, pork
Ingredients
- 70 g Rice, white, long-grain
- 150 g Pork chops, raw
- 10 g Flour, all-purpose
- 15 g Eggs, whole, raw
- 15 g Breadcrumbs, dry
- 20 g Vegetable oil
- 8 g Curry powder
- 60 g Coconut milk, canned
- 60 g Cabbage, green, raw
- 30 g Onions, raw
- 5 g Garlic, raw
- 1 g Salt
- 2 g Sugar
- 60 g Water
Method
- Cook the rice and keep warm.
- Season the pork chop, dredge in the flour, dip in the beaten egg, then coat in the breadcrumbs.
- Pan-fry the chop in the oil for 3-4 minutes per side until golden and cooked through (74 °C/165 °F), then drain and slice.
- For the curry sauce, fry the onion and garlic in a little of the oil until soft, stir in the curry powder, then add the coconut milk, water, sugar and salt and simmer 5 minutes.
- Add the cabbage to the curry sauce and simmer 5-6 minutes until tender.
- Serve the rice with the sliced pork chop, and ladle the curry cabbage and sauce alongside.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 991 kcal | 47% |
| Carbohydrates | 90.6 g | |
| Water | 316 mL | |
| Fiber | 8.2 g | 28% |
| Protein | 44.8 g | 93% |
| Tryptophan | 0.48 g | |
| Threonine | 1.9 g | |
| Isoleucine | 2.1 g | |
| Leucine | 3.6 g | |
| Lysine | 3.5 g | |
| Methionine | 1.1 g | |
| Cystine | 0.62 g | |
| Phenylalanine | 2 g | |
| Tyrosine | 1.6 g | |
| Valine | 2.4 g | |
| Histidine | 1.6 g | |
| Fat | 50.4 g | |
| Monounsaturated | 12 g | |
| Polyunsaturated | 14.4 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 12.7 g | |
| Saturated | 19.9 g | |
| Trans-Fats | 0.28 g | |
| Cholesterol | 159 mg | |
| Calcium | 180 mg | 18% |
| Copper | 0.59 mg | 66% |
| Iron | 9.4 mg | 52% |
| Magnesium | 126 mg | 40% |
| Manganese | 2.3 mg | 129% |
| Phosphorus | 578 mg | 83% |
| Potassium | 1,047 mg | 22% |
| Selenium | 77.3 µg | 141% |
| Sodium | 632 mg | |
| Zinc | 4.8 mg | 61% |
| Thiamin (vitamin B1) | 1.4 mg | 132% |
| Riboflavin (vitamin B2) | 0.55 mg | 50% |
| Niacin (vitamin B3) | 15.3 mg | 109% |
| Pantothenic acid (vitamin B5) | 2.5 mg | 50% |
| Pyridoxine (vitamin B6) | 1.4 mg | 108% |
| Folate (vitamin B9) | 248 µg | 62% |
| Cobalamin (vitamin B12) | 0.98 µg | 41% |
| Choline | 154 mg | 36% |
| Vitamin A | 30.1 µg | 4% |
| Vitamin C | 26.4 mg | 35% |
| Vitamin D (D2 + D3) | 43.8 IU | 7% |
| Vitamin E | 4.2 mg | 28% |
| Vitamin K | 91.7 µg | 102% |
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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