Estimated Nutrition (whole recipe, rough)
Counts 7 of 10 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Sesame Seed | 1 tbsp (9g) | 52 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Water | not in our table | 0 |
| Swiss Chard | not in our table | 0 |
| 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 cup raw rice
- 1 ½ quarts water
- 1 tablespoon vegetable oil
- 1 cup 2.5 cm pieces of Swiss chard
- 1 spring baby cabbage chopped finely
- ½ cup cooked meet or chicken chopped
- ½ teaspoon fresh grated ginger
- ½ teaspoon tamari sauce
- ½ tablespoon sesame seed oil
- =
Directions
Boil rice and water in a large saucepan over medium heat.
Turn down heat and simmer rice, cover it and let it simmer during 30 minutes.
Heat up vegetable oil in a large skillet and then add in the Swiss chard and spring baby cabbage and stir fry these during 1 – 2 minutes. Put these stir fried vegetables into the pan with rice. Add in the chopped meat or chicken, ginger, tamari, and the sesame seed oil. Turn up the heat and bring rice mixture to a boil, stirring constantly. Turn heat down and cook during 20 – 30 minutes more.