• low fat 1.17g 1.17%
  • low sat fat 0.42g 0.42%
  • med salt 154.10mg 0.15%
  • low sugar 1.30g 1.30%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Spray a large pan with oil and heat. Stir-fry the meat in two batches. Transfer to a plate, cover and set aside.
  2. Cook the onion over medium-low heat for about 5 minutes or until very soft and lightly golden.
  3. Add the spices and stir for about 30 seconds or until fragrant.
  4. Add the rice and stir to coat with the onion mixture.
  5. Add the pumpkin, beans and stock and stir until well combined.
  6. Cover with a tight-fitting lid and bring to the boil. Reduce the heat to very low, and cook for 12 minutes or until all the stock is absorbed.
  7. Turn off the heat and stand for 5 minutes or until the rice is tender.
  8. Return the meat to the pan, use a fork to mix through and fluff up the rice. Serve immediately.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
394.62g
100.00g
Energy (kJ)
1584.59kJ
401.55kJ
Protein (g)
26.67g
6.76g
Total fat (g)
4.63g
1.17g
- Saturated fat (g)
1.65g
0.42g
- Polyunsaturated fat (g)
0.53g
0.14g
- Monounsaturated fat (g)
1.88g
0.48g
Cholesterol (mg)
52.00mg
13.18mg
Carbohydrate-available (g)
55.62g
14.09g
CarbohydrateSE (g)
55.12g
13.97g
- Sugars (g)
5.13g
1.30g
Water (g)
180.07g
45.63g
Dietary fibre (g)
2.59g
0.66g
Thiamin (mg)
0.19mg
0.05mg
Riboflavin (mg)
0.34mg
0.09mg
Niacin (mg)
6.59mg
1.67mg
Niacin equivalents (mg)
12.31mg
3.12mg
Vitamin C (mg)
20.35mg
5.16mg
Total folate (ug)
64.27ug
16.29ug
Total vitamin A equivalents (ug)
421.06ug
106.70ug
Retinol (ug)
2.40ug
0.61ug
Beta carotene equivalents (ug)
2488.78ug
630.68ug
Sodium (mg)
619.96mg
157.10mg
Potassium (mg)
680.79mg
172.52mg
Magnesium (mg)
59.31mg
15.03mg
Calcium (mg)
47.27mg
11.98mg
Phosphorus (mg)
334.04mg
84.65mg
Iron (mg)
3.20mg
0.81mg
Zinc (mg)
3.54mg
0.90mg

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This page has been produced in consultation with and approved by: Australian Institute of Sport

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