Beef Fried Rice

Gluten Free
Dairy Free
Very Healthy
Health score
75%
Beef Fried Rice
14 min.
2
3156kcal

Suggestions

Ingredients

  • 0.5 cup bean sprouts 
  • 0.5 cup beef crispy with broccoli leftover
  • 1.3 pounds beef chuck steak 
  • servings pepper black freshly ground
  • head broccoli sliced into 1/4-inch rounds cut into florets, stems
  • 0.5 cup canola oil 
  • tablespoons canola oil divided
  • 0.3 cup cornstarch 
  •  egg yolks 
  • tablespoon garlic chopped
  • tablespoon ginger peeled chopped
  • 0.5 cup orange juice 
  • 0.8 cup orange marmalade 
  • cups rice from orange beef crispy with broccoli leftover cooked
  •  scallion thinly sliced
  • tablespoons soya sauce 
  • tablespoons soya sauce 
  • cups rice white
  • tablespoons vinegar white

Equipment

  • bowl
  • frying pan
  • paper towels
  • whisk
  • stove
  • wok

Directions

  1. Watch how to make this recipe.
  2. In a large wok or skillet over medium heat add 1 tablespoon of canola oil.
  3. Whisk the egg yolks in a small bowl and pour them into the hot pan. Cook until set, about 1 minute.
  4. Remove them from the pan to a plate and set aside.
  5. Return the pan to the stove over high heat and add the remaining 1 tablespoon of oil.
  6. Add the broccoli and bean sprouts, and stir-fry until heated through, about 1 minute. Stir in the beef, rice and soy sauce. Season with pepper, to taste, and add the cooked egg. Toss and cook the mixture until hot, about 2 minutes.
  7. Transfer to serving dishes and garnish with sliced scallions.
  8. Cook the white rice according to package directions. Reserve 2 cups cooked rice for the online round 2 recipe, Beef Fried Rice.
  9. Thinly slice the chuck steak, about 1/4-inch thick, across the grain.
  10. Cut the slices into 3-inch long strips.
  11. Heat the oil in a wok or large skillet over high heat. Toss the beef in the cornstarch and shake off excess. Fry the beef in 2 batches in the hot oil, turning once, until crispy and golden, about 2 minutes on each side.
  12. Remove the beef from the pan and set aside on paper towel lined plate. Carefully drain the oil from the wok or skillet.
  13. In a medium bowl add the marmalade, garlic, vinegar, ginger, soy sauce and orange juice and whisk until well combined.
  14. Add to the wok, over high heat, and cook for 2 minutes. Stir in the broccoli, reserving about 1 1/2 cups for round 2 recipe, Wonton Soup and online round 2 recipe, Beef Fried Rice. Cook the broccoli until slightly tender and the sauce is thick, about 3 to 5 minutes. Stir in the beef, then transfer to a serving platter.
  15. Serve immediately with the white rice.

Nutrition Facts

Calories3156kcal
Protein17.68%
Fat38.06%
Carbs44.26%

Properties

Glycemic Index
167.09
Glycemic Load
141.64
Inflammation Score
-10
Nutrition Score
77.178695429926%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
7.41mg
Naringenin
1.33mg
Luteolin
2.43mg
Kaempferol
24.01mg
Myricetin
0.28mg
Quercetin
10.81mg

Nutrients percent of daily need

Calories:3156.36kcal
157.82%
Fat:133.69g
205.67%
Saturated Fat:44.88g
280.52%
Carbohydrates:349.81g
116.6%
Net Carbohydrates:336.03g
122.19%
Sugar:84.89g
94.33%
Cholesterol:586.86mg
195.62%
Sodium:3091mg
134.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:139.77g
279.54%
Vitamin C:313.91mg
380.5%
Vitamin K:359.06µg
341.96%
Zinc:37.78mg
251.87%
Vitamin B12:13.85µg
230.9%
Selenium:160.08µg
228.68%
Manganese:4.14mg
207.09%
Vitamin B6:3.33mg
166.32%
Phosphorus:1656.26mg
165.63%
Vitamin B3:33.05mg
165.27%
Iron:18.33mg
101.85%
Potassium:3380.11mg
96.57%
Vitamin B2:1.57mg
92.24%
Vitamin B5:8.81mg
88.06%
Folate:325.91µg
81.48%
Copper:1.39mg
69.72%
Magnesium:275.82mg
68.96%
Vitamin E:9.27mg
61.8%
Vitamin B1:0.91mg
60.42%
Fiber:13.78g
55.13%
Vitamin A:2460.59IU
49.21%
Calcium:412.76mg
41.28%
Vitamin D:1.54µg
10.24%