Fried Rice with Ham and Asparagus

Gluten Free
Dairy Free
Health score
16%
Fried Rice with Ham and Asparagus
45 min.
4
473kcal

Suggestions

Looking for a delicious and versatile dish that can serve as a side, lunch, main course, or main dish? Look no further than this Gluten-Free and Dairy-Free Fried Rice with Ham and Asparagus! This tasty recipe is not only easy to make, but it's also ready in just 45 minutes and serves four hungry individuals. With a satisfying 473 calories per serving, it's the perfect balance of comfort and nutrition.

This flavorful fried rice is packed with tender asparagus, savory thick-sliced deli ham, and a delightful medley of aromatics like garlic and scallions. The base of the dish is made from four cups of cold, cooked white rice, ensuring every bite has that perfect, slightly crispy texture. To complement the satisfying protein and vegetables, the fried rice is seasoned with a harmonious blend of soy sauce and a bit of salt.

The cooking process is simple and straightforward, requiring just a few essential pieces of equipment like a bowl, frying pan, saucepan, and spatula. Begin by blanching the asparagus in boiling salted water, then set it aside while you cook the eggs to a perfect, softly scrambled consistency. Next, sauté the ham and garlic in vegetable oil until fragrant, then mix in the rice, soy sauce, and asparagus, cooking until everything is heated through. Finally, fold in the eggs and scallions, and serve immediately for a dish that's as irresistible as it is satisfying.

Whether you're looking for a new weeknight dinner idea or a crowd-pleasing side, this Fried Rice with Ham and Asparagus is sure to become a staple in your kitchen. Give it a try and discover a new favorite today!

Ingredients

  • pound asparagus trimmed cut into 1-inch pieces
  • cups rice white cold cooked
  • ounces deli honey ham cut into 1/4-inch pieces
  • large eggs lightly beaten
  •  garlic clove finely chopped
  • servings salt 
  •  spring onion finely chopped
  • tablespoons soya sauce 
  • tablespoons vegetable oil 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • spatula

Directions

  1. Bring a medium saucepan of salted water to boil.
  2. Add asparagus; cook until just tender, 2 minutes.
  3. Drain; set aside.
  4. Warm 1 Tbsp. oil in a large skillet over medium-high heat.
  5. Add eggs and cook without stirring until set around the edges, about 30 seconds. Break eggs into pieces with a spatula and stir until fully cooked and set, about 1 minute longer. Scrape eggs into a bowl.
  6. Add remaining 2 Tbsp. oil to skillet with ham and garlic and cook, stirring, until garlic is fragrant.
  7. Add rice and soy sauce and cook, stirring, until rice is coated and very hot, 3 to 4 minutes. Stir in asparagus, eggs and scallions and cook another minute.
  8. Serve immediately.

Nutrition Facts

Calories473kcal
Protein17.69%
Fat38.72%
Carbs43.59%

Properties

Glycemic Index
54.5
Glycemic Load
48.94
Inflammation Score
-8
Nutrition Score
24.004782573037%

Flavonoids

Isorhamnetin
6.46mg
Kaempferol
1.78mg
Myricetin
0.02mg
Quercetin
17.48mg

Nutrients percent of daily need

Calories:473.12kcal
23.66%
Fat:20.34g
31.29%
Saturated Fat:5.02g
31.39%
Carbohydrates:51.53g
17.18%
Net Carbohydrates:47.99g
17.45%
Sugar:2.94g
3.27%
Cholesterol:161.47mg
53.82%
Sodium:1428.29mg
62.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.9g
41.8%
Vitamin K:97.12µg
92.49%
Manganese:1.06mg
52.87%
Selenium:34.43µg
49.18%
Phosphorus:302.39mg
30.24%
Vitamin B1:0.44mg
29.4%
Vitamin B2:0.46mg
27.31%
Vitamin B6:0.5mg
25.16%
Vitamin A:1209.47IU
24.19%
Iron:4.28mg
23.78%
Folate:94.47µg
23.62%
Copper:0.42mg
20.75%
Vitamin B3:3.97mg
19.86%
Zinc:2.83mg
18.85%
Vitamin E:2.78mg
18.56%
Vitamin B5:1.73mg
17.35%
Potassium:513.54mg
14.67%
Fiber:3.54g
14.17%
Magnesium:54.85mg
13.71%
Vitamin C:9.64mg
11.68%
Vitamin B12:0.56µg
9.34%
Calcium:82.83mg
8.28%
Vitamin D:1µg
6.65%
Source:My Recipes