Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.5% of RDA
• Calories: 16.6% of RDA
• Carbs: 18.0% of RDA
• Fat (total lipid): 17.0% of RDA
• Fiber: 21.2% of RDA
• Fructose: 2.4% of RDA
• Protein: 10.2% of RDA
• Sodium: 36.8% of RDA
• Sugar: 17.4% of RDA
• Vitamin A (IU): 193% of RDA
• Vitamin B6: 35.7% of RDA
• Vitamin C: 9.4% of RDA
• Iron: 4.1% of RDA
• Magnesium: 26.8% of RDA
• Manganese: 32.9% of RDA
• Niacin: 21.9% of RDA
• Potassium: 7.4% of RDA
• Zinc: 12.0% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
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PREPARATION
1.
Heat one tablespoon oil in a large pan over medium heat.
2.
Add the garlic cloves and ginger and stir fry for one minute.
3.
Crack the eggs directly into the pan and gently push them around in the pan until barely cooked, 1-2 minutes.
4.
Add the rice and stir fry for a few minutes, adding the other tablespoon of oil and turning the heat up to get it sizzling.
5.
The eggs should sort of incorporate and stick to the rice.
6.
Add the frozen corn, peas, rice vinegar, and soy sauce and stir fry for another 1-2 minutes.
7.
Remove from heat, stir in any additional add-ins (basil, chives, baby spinach).
NOTES, TIPS, TRICKS, HINTS, ETC:
This rice dish is great topped with fresh basil, fresh chives, and/or baby spinach.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A partially gluten-free variant of this recipe can be made to reduce the amount of gluten.
Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
2.
Make it Wheat Free!
A partially wheat-free variant of this recipe can be made to reduce the amount of wheat.
Just make the following substutions: gluten-free soy sauce for soy sauce (regular) and coconut aminos for soy sauce (regular).
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 331
Protein 11.5 g
Carbohydrates 49.4 g
Iron 0.77 mg
Fiber 5.92 g
Calcium 24.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
