SARDINES JAPANESE FRIED RICE

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SARDINES FRIED RICE IN JAPANESE STYLE

Serves 4

sardines-tomato-425

INGREDIENTS

1 can Ayam Brand™ Sardines in Tomato Sauce 425g
500g rice
600g pumpkin
3 eggs
Pinch of salt
15 prawns (medium)
2 teaspoon Light Soy Sauce
2 tablespoon canola oil
Pinch dried bonito

preparation

Remove the shells of the prawns, rinse and drain them
Peel the pumpkin and simply steam it. Leave it to cool down and dice it. Beat the 3 eggs together with a pinch of salt.

COOKING

Heat the oil in the wok and fry the beaten eggs. Cut them into strips while frying.

MIXING

Heat up now up some more oil and stir fry briefly the pumpkin dices.
Add in the prawn then the drained sardines, the rice, and the shredded egg. Stir fry until all ingredients are hot.

PRESENTATION

Turn now the heat down to low. Add some soya sauce and stir quickly. Serve hot. Sprinkle with dried bonito.

NUTRITION SUMMARY

Nutrient		Value per serving (396g)	%RDI*
Total Calories	(kcal)	409
Carbohydrates	(g)	47	15.7
Protein	(g)	20.8	41.65
Total fats	(g)	15	24
Saturated fats	(g)	4.9	24.9
Cholesterol	(mg)	212	70
Dietary fiber	(g)	2.3	9.5
Vitamin B1	(mg)	0.29	19
Calcium	(mg)	419	42
Iron	(mg)	4	23
Sodium	(mg)	345	14
Manganese	(mg)	0.78	39
Selenium	(mcg)	18	26

*Based on 2000cal diet

Comments: This delicious recipe supplies hefty doses of heart-healthy fiber, magnesium, B vitamins & selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer. Also contains naturally occurring calcium that works with phosphorous for healthy bones and teeth and with magnesium for a healthy cardiovascular system. The dietary cholesterol which is found in some foods such as eggs & prawns, does not usually make a great contribution to the level of cholesterol in your blood as it occurs naturally in these foods & for those people who have elevated blood cholesterol levels can substitute egg whites instead of whole eggs in the recipe.