Beef Fried Rice
1 serving of beef fried rice contains 412 Calories. The macronutrient breakdown is 54% carbs, 28% fat, and 18% protein. This is a good source of protein (33% of your Daily Value), fiber (26% of your Daily Value), and potassium (12% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Cook rice: combine one part rice to around 2 parts water. Bring to boil, reduce heat to low and cover, cooking for around 20minutes or until rice is tender and cooked through.
- Heat the olive oil in a pan and add the cooked rice. Scramble the egg whites and whole egg together in a bowl and add to rice. Mix well.
- Add your favorite mixed vegetables.
- Cook until heated all the way through. Optional: add a little soy sauce if it's too dry, or some chicken to make it a full meal.
Nutrition Facts
For 1 serving of beef fried rice (270g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 412 | |
| Fats | 13g | 16% |
| Saturated fats | 3g | 13% |
| Trans fats | 0g | |
| Cholesterol | 113mg | 38% |
| Sodium | 176mg | 8% |
| Carbs | 55g | 20% |
| Net carbs | 48g | |
| Fiber | 7g | 26% |
| Sugar | 1g | |
| Protein | 18g | |
| Calcium | 65mg | 6% |
| Iron | 3mg | 35% |
| Potassium | 543mg | 12% |
| Vitamin D | 1μg | 4% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0μg | |
| Caffeine | 0mg | |
| Choline | 109mg | 20% |
| Copper | 0.3mg | 33% |
| Fluoride | 0.3μg | |
| Folate (B9) | 66μg | 16% |
| Lycopene | 0μg | |
| Magnesium | 110mg | 26% |
| Manganese | 2mg | 90% |
| Niacin | 5mg | 30% |
| Pantothenic acid | 1mg | 30% |
| Phosphorus | 327mg | 47% |
| Retinol | 45μg | |
| Riboflavin (B2) | 0.5mg | 35% |
| Selenium | 29μg | 53% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 32% |
| Vitamin A IU | 7362IU | |
| Vitamin A | 405μg | 45% |
| Vitamin B12 | 1μg | 26% |
| Vitamin B6 | 0.5mg | 37% |
| Vitamin C | 15mg | 16% |
| Vitamin D IU | 23IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 5μg | 4% |
| Zinc | 3mg | 23% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 0.4g | |
| Glucose | 0.2g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 13% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0.4g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.5g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.5g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
Similar Foods
Cauliflower Chicken Fried Rice http://www.joyfulhealthyeats.com/15-minute-cauliflower-chicken-fried-rice/
