Epicurious Stir-fried Black Rice With Fried Egg And Roasted Broccoli Recipe

Keto Friendliness Gauge

Net Carbs are 6% of calories per serving, at 50g per serving. The amount is close to the maximum number of net carbs allowed for the keto diet and much higher than the standard recommendation of 25g Net Carbs. You'll have little flexibility to consume additional foods that contain carbs.

How keto-friendly is Epicurious Stir-fried Black Rice With Fried Egg And Roasted Broccoli? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

Learn more about the keto diet

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Keto & Health Insights for Epicurious Stir-fried Black Rice With Fried Egg And Roasted Broccoli Recipe

  • Net Carbs are 6% of calories per serving, at 50g per serving. This food is at the upper limits (extremely risky) of what's considered keto-friendly and much higher than standard net carb guidelines for the keto diet. You risk kicking yourself out of ketosis and there's little flexibility to eat more foods that contain carbs. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.
  • This meal's calories per serving is around 40% of a standard 2,000 calorie diet and probably higher if your calorie limit is lower than 2,000. If you plan to eat more meals later in the day, you should reconsider this item. If the portion size of this meal is large and satiates your appetite, and keeps you full until much later in the day, then you shouldn't have any worries. The problem is if you eat a lot of calories later, which puts you at risk for overconsumption.
  • This food's %DV (daily value percentage) for sodium is 59%. At 1354mg, it's considered high in sodium according to the FDA's standard for %DV (daily value percentage), which considers any food with %DV of more than 20% as high in sodium. The organization recommends 2300mg of sodium as the daily limit. High sodium is believed to be associated with health problems such as heart disease, strokes, high blood pressure, and kidney malfunctions. There's also a belief that diets with high amounts of salt correlates with obesity, but the link hasn't proven to be so direct. Instead, salt may trigger overeating by increasing the feeling of hunger, according to studies referenced in this WebMD article about salt & obesity. Add-ons such as sauces and condiments are the usual high-sodium culprits in most restaurant meals. Sodium additives are responsible for most high sodium amounts in packaged foods, especially frozen meals. For most adults, a healthy range for daily maximum sodium consumption is between 1500-2300mg; foods should be within 5%-20% DV per serving.
  • This meal may require cooking oil. Not all cooking oils are healthy. Extra virgin olive oil and avocado oil are the best cooking oils to use in recipes, whereas plant-based oils are the worst for your health. Virgin coconut oil and butter fall in the middle. Learn more about the healthiest and unhealthiest cooking oils.

Epicurious Stir-fried Black Rice With Fried Egg And Roasted Broccoli Recipe Nutrition Label

Nutrition Facts

Serving Size: 2 servings   ( 336 g )
Amount Per Serving
Calories: 846
Total Fat: 65g
Saturated Fat: 40g
Polyunsaturated Fat: 6g
Monounsaturated Fat: 15g
Trans Fat: 0g
Cholesterol: 186mg
Sodium: 1354mg
Total Carbohydrates: 55g
Dietary Fiber: 5g
Sugar: 2g
Protein: 15g
Calcium: 67mg Iron: 3mg
Potassium: 295mg Vitamin A: 81mcg
Vitamin C: 0mg Vitamin D: 1mcg

Ingredients

  • 2 tablespoons vegetable oil, divided
  • 2 large eggs
  • Kosher salt
  • 2 cups cooked black rice (from about 1 cup uncooked)
  • 1/4 cup Miso-Turmeric Dressing, plus more for drizzling
  • Coconut-Oil Roasted Broccoli with Nutritional Yeast, some Toasted Nori Mayonnaise, sliced avocado, and cilantro leaves with tender stems (for serving)

Instructions

Visit Epicurious's website to view the recipe instructions. (Via Edamam)