Estimated Nutrition (whole recipe, rough)
Counts 15 of 16 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Sesame | 1 tbsp (14g) | 120 |
| Peanut Oil | 1 tbsp (14g) | 119 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Onion | 1 medium (110g) | 44 |
| Shiitake | 1/2 cup (73g) | 34 |
| Bell Pepper | 1 medium (119g) | 31 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Spinach | 1 cup raw (30g) | 7 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Jasmine | 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
- =
- 4 oz. shiitake mushrooms, stemmed and sliced
- 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
- 6 scallions (white and light green parts), thinly sliced
- 1 medium red bell pepper, cut into 1/4-inch dice
- 3 Tbs. reduced-sodium soy sauce
- 1 tsp. dark sesame oil (optional)
- 1 1/2 Tbs. cornstarch
- 1 cup vegetable broth
- Pinch each of sugar and salt
- 1 1/2 cups uncooked long-grain rice, preferably jasmine
- 1 Tbs. peanut oil or vegetable oil
- 2 large eggs, beaten
- 2 large cloves garlic, minced
- =
Directions
Steamed broccoli is an ideal accompanimentprepare it while the rice is cooking. Round out the meal with a few slices of baked marinated tofu.
Make sauce: In small bowl, mix together soy sauce, sesame oil if desired and cornstarch. Mix in broth, sugar and salt. Set aside.
In small heavy saucepan, combine rice and cold water to cover. Rub grains with your fingers to separate, then drain well. Repeat twice until water drains clear.
Return rice to saucepan with 1 1/2 cups fresh cold water. Bring to a boil, reduce heat to very low, cover and simmer until tender, about 16 minutes. Remove from heat, fluff rice with fork and set aside.
In nonstick wok or large nonstick skillet, heat oil over medium-high heat until it ripples in pan. Add eggs and scramble until cooked through, about 30 seconds. Transfer eggs to cutting board and chop. Set aside.
In same wok over medium-high heat, add garlic and stir-fry 30 seconds. Add bell pepper and mushrooms and stir-fry 3 minutes. Add spinach and stir-fry 1 minute. Add cooked rice and eggs, then stir sauce and add to wok. Cook, stirring, until sauce is thickened, 2 to 3 minutes. Stir in scallions and serve hot.