Fried Rice with Diced Apple and Vegetables

More Fruit and Vegetables
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
Choy sum (diced)40g
Egg1
Rice (cooked)375g
Apple (skinned and diced)1/4
Seasoning:
Canola oil1/2 teaspoon
Salt1/4 teaspoon
Cooking Method:
1.Rinse and dice the carrot, broccoli, choy 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