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Recipe Category / Rice & Potatoes

Brown rice vegetable stir-fry

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Low in Sugars Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.

Brown rice vegetable stir-fry

Method

  • Αdd the rice into a pot with boiling water and boil it for 10-12 minutes, until tender.
  • At the same time, place a frying pan over high heat and add 1 tablespoon olive oil. 
  • Cut the onion into 4 pieces, separate its layers, and add them to the pan. Sauté for 1-2 minutes. Once they are golden, transfer them to the sides of the pan.
  • Cut the broccoli into small florets and add them to the center of the pan with 1 tablespoon olive oil.
  • Cut the mushrooms in half, the carrot into thin strips, the baby corn in half, and add them successively into the pan along with 1 tablespoon of olive oil for each veggie. Sauté each vegetable for 1-2 minutes before adding the next.
  • Mix all the veggies together and sauté them for another 3-4 minutes.
  • Drain the rice and add it to the pan. 
  • Add 100 g of the water where the rice boiled and mix.
  • Deglaze the pan with the soy sauce and add the sweet chili sauce, the peanut butter, and mix well.
  • Remove from the heat and add the sesame oil.
  • In a frying pan or a fryer, add the seed oil and let it reach 190οC (370ο F). Add the noodles and allow 10 seconds for them to puff. Remove and transfer them to paper towels.
  • Serve the stir fry with the noodles, the green part of the spring onions finely chopped, and coriander.
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Nutritional
Chart

Nutrition information per portion

267
Calories (kcal)
13 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

12.0
Total Fat (g)
17 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

1.8
Saturated Fat (g)
9 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

33.0
Total Carbs (g)
13 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

6.3
Sugars (g)
7 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

5.7
Protein (g)
11 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

4.8
Fibre (g)
19 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.98
Sodium (g)
16 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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