Estimated Nutrition (whole recipe, rough)
Counts 12 of 15 ingredients — the other 3 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 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Tofu | 100g firm | 76 |
| Pea | 1/2 cup (72g) | 62 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Bean | not in our table | 0 |
| Sauce | not in our table | 0 |
| Meat | 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
- 2 cups cooked white rice (cause, I really don't have to tell you how to make it)
- ½ white onion
- 2 large carrots
- ¼ cup green beans
- ⅛cup bean sprouts
- ¼ cup peas
- ¼ cup broccoli
- olive oil
- salt and pepper
- garlic powder
- teriyaki sauce
- one large egg
- meat of your choice (optional, also, cubed fried tofu works well)
Directions
Chop all of the veggies and meat into small cubes, except of course the green beans and peas.
Coat a frying pan/skillet/wok in the oil and heat it up.
When the oil is heated drop the egg in and scramble and fry it in the oil.
Place the meat/tofu and vegetables in the oil.
Cook them until they begin to brown and look cooked and add the rice.
While the rice is in the pan, keep it moving constantly.
As it's cooking, add teriyaki sauce to flavor.
Some like it with more, some with less.
Add garlic powder and salt and pepper to taste, as it's cooking as well.
There's no real time that you're supposed to cook it.
You need to cook it until all of the rice is thoroughly browned and the same shade.
Remove from heat, place on a plate and serve.