Fried Rice with Diced Apple and Vegetables
Registered Dietitian Nutritionist (USA) and the Training and Development
Officer of Hong Kong Dietitians Association, Ms Sharon CHAN said, “This
fried rice dish is characterised by its use of diced apple as a side
ingredient to give a refreshing mouthfeel and a natural sweet flavour.
Carrot is rich in carotene, which is converted to vitamin A in human body
and is effective in improving night vision.”
Ingredients (To serve 2):
| Carrot (diced) | 20g |
|---|---|
| Broccoli (diced) | 20g |
| Choi sum (diced) | 40g |
| Egg | 1 |
| Rice (cooked) | 375g |
| Apple (skinned and diced) | 1/4 |
Seasoning:
| Canola oil | 1/2 teaspoon |
|---|---|
| Salt | 1/4 teaspoon |
Cooking Method:
| 1. | Rinse and dice the carrot, broccoli, choi sum and apple . Blanch the diced ingredients and set aside. |
|---|---|
| 2. | Beat the egg well. |
| 3. | Heat oil in the wok and add the beaten egg. Add the cooked rice and diced ingredients, stir-fry until well combined and season with salt. |
Per serving:
| Energy(kcal) | 310 |
|---|---|
| Carbohydrate(g) | 58 |
| Protein(g) | 8 |
| Fat(g) | 4 |
| Sugar(g) | 3 |
| Sodium(mg) | 335 |
The energy and nutrient content is estimated according to the information
compiled from the Centre for Food Safety, Food and Environmental Hygiene
Department and the Nutrient Data Laboratory, US Department of Agriculture.
Values are for reference Only.
This recipe is provided by KF Café & Restaurant.
Extract from CookSmart, Issue 28
