Recipes · Taiwanese · Main Courses
Braised Pork Rice (Lu Rou Fan)
One serving has 1,133 kcal and 26 g protein, and at least a fifth of a woman's daily need of thiamin (89%), selenium (69%), niacin (68%), manganese (67%), cobalamin (64%) and riboflavin (56%). Ready in 75 minutes.
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- Preparation: 15 min
- Cooking: 60 min
- Makes: 1 serving (425 g)
- Difficulty: Medium
- Diets: Dairy-free
- Contains: alcohol, egg, gluten, pork, soy, sulphite
Ingredients
- 70 g Rice, white, long-grain
- 130 g Pork belly, raw
- 30 g Shallots, raw
- 6 g Garlic, raw
- 15 g Soy sauce
- 8 g Sugar
- 1 g Anise seed
- 0.3 g Cinnamon
- 10 g Wine, fortified, dry
- 100 g Water
- 5 g Vegetable oil
- 50 g Eggs, whole, raw
Method
- Fry the shallots in the oil over medium heat until deep golden and crisp; reserve the shallots and the fragrant oil separately.
- Brown the diced pork belly in the shallot oil with the garlic.
- Add the soy sauce, sugar, star anise (anise seed), cinnamon, shaoxing wine and water and bring to a simmer.
- Cover and simmer gently for 45-60 minutes, stirring occasionally, until the pork is meltingly tender and the sauce has reduced to a glossy gravy; stir in half the fried shallots.
- Meanwhile hard-boil the egg for 9-10 minutes, cool, peel and halve, then simmer it in the sauce for the last 10 minutes to color it.
- Spoon the rice into a bowl, ladle over the braised pork and sauce, and top with the egg and remaining fried shallots.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 1,133 kcal | 54% |
| Carbohydrates | 74 g | |
| Water | 239 mL | |
| Fiber | 2.4 g | 8% |
| Protein | 26 g | 54% |
| Tryptophan | 0.17 g | |
| Threonine | 0.54 g | |
| Isoleucine | 0.64 g | |
| Leucine | 1.1 g | |
| Lysine | 0.75 g | |
| Methionine | 0.34 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.7 g | |
| Tyrosine | 0.48 g | |
| Valine | 0.83 g | |
| Histidine | 0.32 g | |
| Fat | 79.4 g | |
| Monounsaturated | 35.3 g | |
| Polyunsaturated | 11.4 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 10 g | |
| Saturated | 27.6 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 280 mg | |
| Calcium | 94.4 mg | 9% |
| Copper | 0.33 mg | 37% |
| Iron | 5.7 mg | 32% |
| Magnesium | 51.4 mg | 17% |
| Manganese | 1.2 mg | 67% |
| Phosphorus | 377 mg | 54% |
| Potassium | 605 mg | 13% |
| Selenium | 37.8 µg | 69% |
| Sodium | 950 mg | |
| Zinc | 3.1 mg | 39% |
| Thiamin (vitamin B1) | 0.98 mg | 89% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 9.5 mg | 68% |
| Pantothenic acid (vitamin B5) | 2 mg | 40% |
| Pyridoxine (vitamin B6) | 0.58 mg | 45% |
| Folate (vitamin B9) | 199 µg | 50% |
| Cobalamin (vitamin B12) | 1.5 µg | 64% |
| Choline | 159 mg | 37% |
| Vitamin A | 84.1 µg | 12% |
| Vitamin C | 4.9 mg | 7% |
| Vitamin D (D2 + D3) | 41 IU | 7% |
| Vitamin E | 1.5 mg | 10% |
| Vitamin K | 9.8 µg | 11% |
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
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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