Fried Rice with Asparagus and Eggs

Vegetarian
Gluten Free
Dairy Free
Health score
8%
Fried Rice with Asparagus and Eggs
18 min.
5
237kcal

Suggestions

Ingredients

  • 1.5 cups diagonally cut asparagus (1-inch)
  • 0.5 cup pre-shredded carrot 
  • cups rice long-grain chilled cooked
  • teaspoon sesame oil dark
  • large eggs lightly beaten
  • teaspoon ginger fresh grated peeled
  • 0.3 cup green onions thinly sliced
  • tablespoons soya sauce low-sodium
  • 0.5 cup peas green frozen thawed
  • 0.3 teaspoon salt 
  • 0.3 cup vegetable broth 
  • teaspoons vegetable oil divided

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Combine first 5 ingredients in a medium bowl; stir with a whisk.
  2. Steam asparagus and carrot, covered, 2 minutes or until crisp-tender. Rinse with cold water; drain.
  3. Heat 1 teaspoon vegetable oil in a large nonstick skillet coated with cooking spray over medium-high heat.
  4. Add egg; cook 1 minute or until scrambled, stirring constantly.
  5. Remove egg from pan.
  6. Heat 1 teaspoon oil in pan.
  7. Add rice; cook 3 minutes or until hot, stirring occasionally.
  8. Add asparagus, carrot, scrambled egg, peas, onions, and broth mixture; cook 2 minutes or until thoroughly heated.

Nutrition Facts

Calories237kcal
Protein17.6%
Fat26.2%
Carbs56.2%

Properties

Glycemic Index
64.83
Glycemic Load
30.07
Inflammation Score
-9
Nutrition Score
14.929130326147%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
2.29mg
Kaempferol
0.66mg
Myricetin
0.01mg
Quercetin
6.18mg

Nutrients percent of daily need

Calories:236.63kcal
11.83%
Fat:6.85g
10.53%
Saturated Fat:1.75g
10.93%
Carbohydrates:33.04g
11.01%
Net Carbohydrates:30.43g
11.07%
Sugar:2.68g
2.98%
Cholesterol:148.8mg
49.6%
Sodium:593.5mg
25.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.35g
20.69%
Vitamin A:2852.43IU
57.05%
Vitamin K:35.9µg
34.19%
Manganese:0.65mg
32.49%
Selenium:20.67µg
29.53%
Vitamin B2:0.31mg
17.97%
Phosphorus:178.93mg
17.89%
Folate:61.87µg
15.47%
Vitamin B6:0.25mg
12.7%
Iron:2.21mg
12.27%
Vitamin C:9.77mg
11.84%
Vitamin B5:1.18mg
11.78%
Copper:0.21mg
10.57%
Fiber:2.61g
10.45%
Zinc:1.51mg
10.03%
Vitamin B1:0.15mg
9.74%
Magnesium:35.92mg
8.98%
Potassium:295.2mg
8.43%
Vitamin E:1.24mg
8.28%
Vitamin B3:1.37mg
6.85%
Vitamin B12:0.36µg
5.93%
Calcium:55.99mg
5.6%
Vitamin D:0.8µg
5.33%
Source:My Recipes