Estimated Nutrition (whole recipe, rough)
Counts 16 of 17 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 16 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Wild Rice | 1 cup cooked (164g) | 166 |
| Sunflower | 1 oz (28g) hulled | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Sesame | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Egg | 1 large egg (50g) | 78 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Lime | juice of 1 lime (44ml) | 11 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Coriander | 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
- 100g / 3.5 oz wild rice
- 150g / 5oz firm tofu
- 350g / 12 oz mushrooms (any variety - try a mixture of button and enoki)
- 6 eggs
- 750ml / 24 fl oz milk (3 Australian cups)
- Oils
- 125g butter
- An additional 60g of butter (or spray oil)
- 2 tablespoons olive oil
- 2 tablespoons oil for frying (eg sunflower or canola oil)
- 185g / 6oz plain (general purpose) flour (1.5 Australian cups)
- 1/2 teaspoon baking powder
- 2 tablespoons kecap manis
- 2 tablespoons fresh chopped coriander
- 1 fresh ginger stem
- 1 fresh red chili
- 2 spring onions
- 2 tablespoons soy sauce
- 1 tablespoon lime juice
- 2 cloves garlic
- 1 teaspoon sesame seeds
Directions
Cook the wild rice according to the pack instructions (for example, it may require simmering for 45 minutes).
Beat the 6 eggs.
Melt the 125g butter - and leave to cool.
Grate 2 tablespoons of the ginger .
Chop the coriander.
Chop the mushrooms.
Finely chop the red chili.
Finely chop the spring onions.
Cut the tofu into 1cm (1/2 inch) cubes.
Crush the 2 cloves of garlic.
Sift the flour together with the baking powder.