Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Oyster | 6 medium (84g) | 81 |
| Egg | 1 large egg (50g) | 78 |
| Pea | 1/2 cup (72g) | 62 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Sauce | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/3 cup chicken or vegetable stock
- 1 tbsp oyster sauce, fish sauce and mirin
- 2 tbsp tamari or light soy sauce
- 1 tsp brown sugar
- 1 clove garlic minced
- 1 tbsp each vetetable oil and sesame oil
- 1/2 tsp hot pepper flakes
- 2 eggs, beaten
- 1 small onion, halved and sliced
- 1/2 each red and yellow pepper, chopped
- 1 cup sliced snow peas
- 3 cups cooked brown rice or white
- 2 green onions, chopped
- =
Directions
Whisk stock with oyster sauce, fish sauce, mirin, tamari, sugar and garlic; reserve Heat 1 tsp of vetable oil in a wok or deep skillet set over medium-high heat; add hot pepper flakes and cook for 1 minute or until fragrant. Add egg and tip pan to make a thin omlette. Cover and cook for 2 minute or until set. Using a spatula, fold over omelette and slide out of pan. Add remaining oil to the pan. Stir in onion and stir-fry for 5 minutes or until softened and becoming brown. Increase heat to high and add peppers; stirring occasionally, cook for 3 minutes or until beginning to brown. Add snow peas and reserved liquid mixture; boil for 2 minutes or until liquid is reduced and syrupy. Add rice and green onions and cook, tossing, for 3 minutes or until heated through. Add egg and toss. 227 calories, 7g protein, 8g fat, 32g carb, 3g fibre.