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Chicken & Egg Donburi with Braised Rainbow Carrots

1 hr 30 mins

4 persons

A vegetable-topped rice bowl that's filling and healthful.

Ingredients

For the bowls:
Short-grain rice, brown, soaked for a couple of hours (soaking: optional) 2 cups
Radish, sliced 5
Shallots, sliced 2
Cider vinegar
Green onions, chopped
Sesame seeds
For the chicken & sauce:
Boneless pork loin, skinless chicken thighs 1 12 pound
Soy sauce (tamari) 5 tablespoons
White wine 2 12 tablespoons
Brown sugar 2 tablespoons
Shallots, halved 1
For the omelets:
Eggs 2
Sugar 12 teaspoon
Soy sauce (tamari) 2 teaspoons
Salt
Water 2 teaspoons
Beef chuck for stew, safflower or canola
For the carrots:
Carrots, scrubbed and cut into planks 6
Coconut oil 2 tablespoons
NUTRITION INFO [per Serving]
Calories
897KCal
44%
It provides 897KCal equal to about 44% of DV

A calorie is a unit of energy. The number of calories foods contain tells us how much potential energy they posses.
The human body needs calories (energy) to survive, without energy our cells would die, our hearts and lungs would stop, and we would perish. We acquire this energy from food and drink.

Protein
51g
68%
It provides 51g equal to about 68% of DV

Most all the parts of our bodies are made from protein: hair, skin, blood, organs, and muscles. It is needed for cells to grow. It also repairs or replaces healthy cells and tissues. Protein in food gives us calories - 4 calories in one gram. If we do not get enough calories from fat and carbohydrates we may use protein for energy.

Water
312g
31%
It provides 312g equal to about 31% of DV

Water serves as a solvent for nutrients and delivers nutrients to cells, while it also helps the body eliminate waste products from the cells. Both the spaces between cells (intercellular spaces) and the spaces inside cells (intracellular spaces) are filled with water. Water lubricates joints and acts as shock absorbers inside the eyes and spinal cord. Amniotic fluid, which is largely water, protects the fetus from bumps and knocks.

Calcium
127mg
12%
It provides 127mg equal to about 12% of DV

Calcium is a mineral that is important for building strong bones and teeth. Almost all of the calcium we use in our bodies is for building strong bones. A very small amount is needed to help our heart, nerves and muscles work.

Carbohydrate
122g
40%
It provides 122g equal to about 40% of DV

Carbohydrates are the body's main source of energy. There are three different kinds of carbohydrates. They include starch, sugar, and fiber. Starch is made from chains of small sugars. When these chains are broken down during digestion, we get energy. We get 4 calories from each gram of starch (or sugar).

Fiber
8g
30%
It provides 8g equal to about 30% of DV

Fiber is one kind of carbohydrate. It's the part of plant foods that our bodies do not break down during digestion. Because fiber isn't digested, it doesn't give us calories.
Fiber is important for keeping the digestive tract working smoothly. Since we do not digest it, the fiber in food passes into the intestine and absorbs water. The undigested fiber creates "bulk" so the muscles in the intestine can push waste out of the body.

Iron
8mg
45%
It provides 8mg equal to about 45% of DV

Iron is a mineral that is an important part of our red blood cells. It is needed to carry oxygen from our lungs to our cells, muscles and organs.

Magnesium
91mg
22%
It provides 91mg equal to about 22% of DV

Magnesium is an abundant mineral in the body. It's required for energy production, oxidative phosphorylation, and glycolysis. It contributes to the structural development of bone and is required for the synthesis of DNA, RNA, and the antioxidant glutathione.

Sugars
15g
16%
It provides 15g equal to about 16% of DV

Sugars are carbohydrates that provide the body with energy, our body’s fuel. Sugars occur naturally in fruit, vegetables and dairy foods and are added to foods for flavour, texture and colour.

Salt
1434mg
59%
It provides 1434mg equal to about 59% of DV

Sodium is important for keeping a balance in pressure between the inside and outside of our cells. Too much sodium can lead to high blood pressure. High blood pressure may increase the risk for having a heart attack or stroke.

Phosphorus
635mg
63%
It provides 635mg equal to about 63% of DV

Phosphorus is a mineral that makes up 1% of a person's total body weight.
The main function of phosphorus is in the formation of bones and teeth. It plays an important role in how the body uses carbohydrates and fats. It is also needed for the body to make protein for the growth, maintenance, and repair of cells and tissues.

Potassium
1172mg
33%
It provides 1172mg equal to about 33% of DV

Potassium is a mineral found in varying amounts in almost all foods. Diets high in potassium are associated with improved blood pressure control.

Fat
20g
22%
It provides 20g equal to about 22% of DV

Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D.

Saturated Fat
10g
51%
It provides 10g equal to about 51% of DV

This is a type of fat that comes mainly from animal sources of food, such as red meat, poultry and full-fat dairy products. Saturated fat raises total blood cholesterol levels and low-density lipoprotein (LDL) cholesterol levels.

Zinc
7mg
45%
It provides 7mg equal to about 45% of DV

Zinc is a mineral that your body needs to be healthy. Zinc strengthens your immune system and helps in normal growth and development at all ages.

Vitamin C
11mg
18%
It provides 11mg equal to about 18% of DV

Vitamin C helps form a cement-like material between our cells. We need vitamin C to heal cuts, wounds, and burns. When we don't get enough vitamin C the "cement" between cells loses its strength and can cause us to bleed easily. It may show up as bleeding gums or bruises.

Thiamin
1731µg
115%
It provides 1731µg equal to about 115% of DV

Thiamin is one of a group of vitamins called the "B vitamins." Another name for thiamin is vitamin B1. Thiamin works with other B vitamins to help your body use the energy it gets from food.

Riboflavin
856µg
50%
It provides 856µg equal to about 50% of DV

Riboflavin is one of a group of vitamins called "B vitamins." Another name for riboflavin is vitamin B2. Riboflavin works with other B vitamins to help your body use the energy you get from food. It also helps the body to use protein in food to build new cells and tissues.

Niacin
19mg
96%
It provides 19mg equal to about 96% of DV

Niacin is one of a group of vitamins called the "B vitamins." Niacin works with other B vitamins to help your body use the energy you get from food. It is also important to help use protein from the diet to build new cells and tissues.

Vitamin B6
1324µg
66%
It provides 1324µg equal to about 66% of DV

Vitamin B6 is also called pyridoxine. It is involved in the process of making serotonin and norepinephrine, which are chemicals that transmit signals in the brain. Vitamin B6 is also involved in the formation of myelin, a protein layer that forms around nerve cells.

Folate
534µg
133%
It provides 534µg equal to about 133% of DV

Folic acid is important for making blood and building cells. It is also called folate or folacin. Folic acid is found in many food groups in the Food Guide Pyramid.
The need for folic acid increases during pregnancy because the fetus is constantly growing.

Vitamin B12
1µg
18%
It provides 1µg equal to about 18% of DV

Vitamin B12 makes healthy blood cells and helps keep our nerves working properly.

Vitamin A
922µg
115%
It provides 922µg equal to about 115% of DV

Vitamin A keeps your skin smooth and the linings of your mouth, nose, throat, lungs, and intestines healthy. Vitamin A is also needed for healthy eyes. It forms the part of the eye that helps you to see in dim light. People who do not get enough vitamin A may have a hard time seeing at night.

Vitamin E
1mg
12%
It provides 1mg equal to about 12% of DV

Vitamin E is a powerful antioxidant whose main job in the body is to protect against cell damage. Vitamin E may also play a role in maintaining a healthy immune system and protecting against chronic diseases, such as heart disease and cancer.

Vitamin D
2µg
30%
It provides 2µg equal to about 30% of DV

Vitamin D helps ensure that the body absorbs and retains calcium and phosphorus, both critical for building bone.

Vitamin K
14µg
18%
It provides 14µg equal to about 18% of DV

Vitamin K helps with many important functions in your body. Vitamin K helps your body heal wounds, maintain your blood vessels and keep your bones healthy. Vitamin K may also help in preventing fractures (broken bones), especially in women after menopause.

Fatty acids Monounsaturated
5g
13%
It provides 5g equal to about 13% of DV

This is a type of fat found in a variety of foods and oils. Studies show that eating foods rich in monounsaturated fats (MUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.

Fatty acids Polyunsaturated
2g
15%
It provides 2g equal to about 15% of DV

This is a type of fat found mostly in plant-based foods and oils. Evidence shows that eating foods rich in polyunsaturated fats (PUFAs) improves blood cholesterol levels, which can decrease your risk of heart disease.

Trans fats
44mg
1%
It provides 44mg equal to about 1% of DV

This is a type of fat that occurs naturally in some foods in small amounts. But most trans fats are made from oils through a food processing method called partial hydrogenation.

Cholesterol
193mg
64%
It provides 193mg equal to about 64% of DV

Cholesterol is needed by our bodies for our cells, nerves and brain. It is also important in forming hormones and enzymes.

Caffeine
0mg
0%
It provides 0mg equal to about 0% of DV

Caffeine is best known for its stimulant, or "wake-up," effect. Once a person consumes caffeine, it is readily absorbed by the body and carried around in the bloodstream, where its level peaks about one hour after consumption. Caffeine mildly stimulates the nervous and cardiovascular systems.

More Nutrients

Instructions

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