Beef Fried Rice
1 serving of beef fried rice contains 595 Calories. The macronutrient breakdown is 33% carbs, 45% fat, and 22% protein. This is a good source of protein (58% of your Daily Value), potassium (16% of your Daily Value), and iron (76% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 20 minutes
Ingredients
Beef chuck Shoulder clod, shoulder top and center steaks, separable lean and fat, trimmed to 0" fat, choice, raw
454g
Directions
- Cook rice as per package directions. (Usually 1 cup rice to 1.5-2 cups water)
- Note: prepare rice well ahead of time to allow time to cool.
- Beat the eggs with 1 tsp soy sauce and 1/2 tsp. sesame oil. Heat up a non-stick frying pan and add 1 tbsp vegetable oil. Pour in the eggs and swirl around to coat the bottom of the pan. As the egg cooks, push the edges towards the center and let the uncooked eggs ooze towards the edges. When set, flip over onto a chopping board and cut into small square pieces.
- Heat up a wok over high heat and add 2 tbsp vegetable oil. Add the garlic and fry for 3 minutes. Add the rice and 2 tsp soy sauce. Fry on high heat for about 5 minutes or until the rice is hot and fragrant. Transfer to a bowl and set aside. Clean the wok and heat again.
- Add 1 tbsp of oil and toss in the pork loin the whites of the spring onions. Stir fry for 2 minutes until meat begins to brown. Add the carrots, peas, and oyster sauce. Stir fry for another 2 minutes. Put the rice back in and stir to mix. Stir fry for 3 minutes or until the mixture is piping hot and pork is cooked through. Add the eggs and the greens of the spring onions. Stir for a minute then turn the heat off.
- Serve immediately and enjoy!
Nutrition Facts
For 1 serving of beef fried rice (330g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 595 | |
| Fats | 29g | 38% |
| Saturated fats | 5g | 25% |
| Trans fats | 0.3g | |
| Cholesterol | 169mg | 56% |
| Sodium | 1087mg | 47% |
| Carbs | 49g | 18% |
| Net carbs | 45g | |
| Fiber | 3g | 12% |
| Sugar | 3g | |
| Protein | 33g | |
| Calcium | 93mg | 9% |
| Iron | 6mg | 76% |
| Potassium | 767mg | 16% |
| Vitamin D | 1μg | 4% |
| Vitamins and Minerals | ||
| Alpha carotene | 1063μg | |
| Beta carotene | 2963μg | |
| Caffeine | 0mg | |
| Choline | 193mg | 35% |
| Copper | 0.3mg | 33% |
| Fluoride | 1μg | |
| Folate (B9) | 176μg | 44% |
| Lycopene | 0.3μg | |
| Magnesium | 62mg | 15% |
| Manganese | 1mg | 30% |
| Niacin | 9mg | 57% |
| Pantothenic acid | 2mg | 39% |
| Phosphorus | 401mg | 57% |
| Retinol | 45μg | |
| Riboflavin (B2) | 1mg | 41% |
| Selenium | 51μg | 93% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 36% |
| Vitamin A IU | 5975IU | |
| Vitamin A | 336μg | 37% |
| Vitamin B12 | 4μg | 184% |
| Vitamin B6 | 1mg | 74% |
| Vitamin C | 14mg | 15% |
| Vitamin D IU | 23IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 4mg | 28% |
| Vitamin K | 112μg | 93% |
| Zinc | 7mg | 66% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 2g | |
| Glucose | 0.3g | |
| Fructose | 0.2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 5g | 25% |
| Monounsaturated fats | 17g | |
| Polyunsaturated fats | 6g | |
| Trans fats | 0.3g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 3g | |
| Alpha Linolenic Acid (ALA) | 0.3g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.5g | |
| Glutamic acid | 5g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0.1g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 2g | |
Similar Foods
Cauliflower Chicken Fried Rice http://www.joyfulhealthyeats.com/15-minute-cauliflower-chicken-fried-rice/
