Oriental Asparagus Stir-fry
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(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
399
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 399 cal. | (19 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 77.2 μg | (129 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 8 mg | (67 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 256 μg | (85 %) | ||
| Pantothenic acid | 5.3 mg | (88 %) | ||
| Biotin | 29.4 μg | (65 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 64 mg | (67 %) | ||
| Potassium | 830 mg | (21 %) | ||
| Calcium | 162 mg | (16 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 33 μg | (17 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 177 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ½ cups Basmati rice
- 26 ozs Asparagus
- 4 Tbsps sesame oil
- 2 cloves garlic cloves (finely chopped)
- fresh ginger (peeled and grated)
- 2 red chili peppers (deseeded and sliced)
- 12 scallions (sliced in half lengthways)
- 2 ½ cups shiitake mushrooms (sliced)
- 2 Tbsps Rice wine
- 3 Tbsps soy sauce
- juiced Limes
How healthy are the main ingredients?
shiitake mushroomBasmati ricesesame oilsoy saucegarlic clovegingerPreparation
Kitchen utensils
2 Pots, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Ladle
Preparation steps
1.
Cook the rice according to the packet instructions and keep warm.
2.
Trim the ends off the asparagus and peel the bottom third of each stem.
3.
Heat 3 tbsp of the oil in a wok or large frying pan and stir fry the garlic, ginger, chilli and spring onions for 1 minute. Add the asparagus and cook for 3 more minutes, stirring all the time, over a high heat. Remove the vegetables from the wok and set aside in a warm place.
4.
Return the wok to the heat and add the rest of the oil. Add the mushrooms and stir fry for about 5 minutes then add the rice wine, soy sauce and lime juice and cook for a further 2 minutes.
5.
Serve the vegetables on a bed of rice with the mushrooms and sauce poured over.
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