Recipes · Mauritian · Main Courses
Mine Frite (Mauritian Fried Noodles)
One serving has 593 kcal and 38 g protein, and at least a fifth of a woman's daily need of selenium (144%), vitamin K (120%), niacin (88%), thiamin (85%), phosphorus (71%) and pyridoxine (68%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (330 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein
- Contains: egg, gluten, poultry, shellfish, soy
Ingredients
- 70 g Egg noodles, dry
- 60 g Chicken breast, boneless, skinless, raw
- 40 g Shrimp, raw
- 60 g Cabbage, green, raw
- 25 g Carrots, raw
- 15 g Scallions, raw
- 5 g Garlic, raw
- 10 g Soy sauce
- 30 g Eggs, whole, raw
- 15 g Vegetable oil
- 0.3 g Salt
Method
- Cook the noodles in boiling water until just tender, then drain, toss with a little oil to stop them sticking, and set aside.
- Beat the egg with a pinch of the salt, pour into a hot oiled pan, and cook into a thin omelette; slide it out and slice into thin strips.
- Heat the remaining oil in a wok, stir-fry the chicken for 3-4 minutes until nearly cooked through, then add the shrimp and garlic and cook for 2 minutes more until the shrimp turns pink.
- Add the cabbage and carrot and stir-fry for 3-4 minutes until just tender-crisp.
- Add the noodles and soy sauce, tossing well over high heat for 2-3 minutes until everything is heated through and coated.
- Stir through the sliced omelette and scallions and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 593 kcal | 28% |
| Carbohydrates | 59.2 g | |
| Water | 206 mL | |
| Fiber | 5.1 g | 17% |
| Protein | 37.6 g | 78% |
| Tryptophan | 0.34 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.4 g | |
| Lysine | 2 g | |
| Methionine | 0.68 g | |
| Cystine | 0.47 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 0.9 g | |
| Valine | 1.5 g | |
| Histidine | 0.91 g | |
| Fat | 23 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 10.5 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 9.2 g | |
| Saturated | 4.5 g | |
| Trans-Fats | 0.16 g | |
| Cholesterol | 279 mg | |
| Calcium | 125 mg | 13% |
| Copper | 0.46 mg | 51% |
| Iron | 4.6 mg | 25% |
| Magnesium | 96.8 mg | 31% |
| Manganese | 0.97 mg | 54% |
| Phosphorus | 496 mg | 71% |
| Potassium | 805 mg | 17% |
| Selenium | 79.1 µg | 144% |
| Sodium | 829 mg | |
| Zinc | 3 mg | 38% |
| Thiamin (vitamin B1) | 0.94 mg | 85% |
| Riboflavin (vitamin B2) | 0.61 mg | 55% |
| Niacin (vitamin B3) | 12.4 mg | 88% |
| Pantothenic acid (vitamin B5) | 2.3 mg | 45% |
| Pyridoxine (vitamin B6) | 0.88 mg | 68% |
| Folate (vitamin B9) | 222 µg | 56% |
| Cobalamin (vitamin B12) | 0.6 µg | 25% |
| Choline | 205 mg | 48% |
| Vitamin A | 285 µg | 41% |
| Vitamin C | 27.8 mg | 37% |
| Vitamin D (D2 + D3) | 32.9 IU | 5% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 108 µg | 120% |
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.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.