Assignment #2: Recipe Remake

This is my favorite dish of all time.  It’s a family recipe, which my grandmother made from time-to-time when my dad was younger, and she gave the recipe to him.  She and my grandfather are from the Netherlands, and this dish is Indonesian in origin.  I only get to eat it once or twice a year, because one or two of my siblings don’t like it, and my dad will only make it if I request it for my birthday dinner.  The recipe below is the authentic recipe, but my dad quadruples the garlic powder and the crushed red pepper to make it spicier.

Nasi Goreng

Ingredients

·         1½ cups long grain white rice (cooked with the usual 1:2 ratio of water – makes about 4 cups cooked rice)

·         3 medium onions, chopped

·         4 medium (7½-8 inches long) celery stalks, chopped

·         1 small bunch green onions

·         ¼ lb. bacon, cut up

·         ½ tsp garlic powder

·         ½ tsp crushed red pepper

·         ½ lb. ground beef (70% lean, 30% fat)

·         Soy sauce, to taste (About 2 Tbsp.)

·         Fried eggs – made-to-order for each person being served.

Brown bacon, onions, celery, green onions, ground beef and spices.
Add cooked rice and soy sauce.
Serve with fried eggs, chopped over top of—and mixed into—the entrée.
Yield: 6 servings.

Nutrition information (per serving), original recipe:

	Calories	Fat (g)	Saturated Fat (g)	Carbohydrates (g)	Protein (g)	Sodium (mg)
White Rice	112.6666	0	0	24.6666	2.6666	6
Onions	39.675	3.105	0	2.415	0.345	3.45
Celery	4	0	0	0.6666	0	21.3333
Green Onions	20	0	0	0.6666	0	0
Bacon	99.3333	7.3333	2.6666	0	7.3333	120
Garlic Powder	0.75	0	0	0.1666	0	0.0833
Crushed Red Pepper	0.5	0	0	0.0833	0	0.0833
Ground Beef	62.5	4.1666	1.6666	0	6	22.1666
Soy Sauce	3.3333	0	0	0	0.6666	306.6666
Fried Eggs	90	7	2	0	6	94
TOTAL with no eggs	342.7582	14.6049	4.3332	28.6647	17.0115	479.7825
TOTAL with 1 egg	432.7582	21.6049	6.3332	28.6647	23.0115	573.7825
TOTAL with 2 eggs	522.7582	28.6049	8.3332	28.6647	29.0115	667.7825
TOTAL with 3 eggs	612.7582	35.6049	10.3332	28.6647	35.0115	761.7825

Healthier Nasi Goreng

·         1½ cups long grain brown rice (cooked with the usual 1:2 ratio of water – makes about 4 cups cooked rice)

·         3 medium onions, chopped

·         4 medium (7½-8 inches long) celery stalks, chopped

·         1 small bunch green onions

·         1/8 lb. bacon, cut up (about 3 slices)

·         ½ tsp garlic powder

·         ½ tsp crushed red pepper

·         ½ lb. ground beef (Extra Lean – 93% lean, 7% fat)

·         ¼ cup almonds, slivered

·         Soy sauce, to taste (About 2 Tbsp)

·         Fried eggs – made-to-order for each person being served.

Brown bacon, onions, celery, green onions, ground beef and spices.
Add cooked rice, raw almonds and soy sauce.
Serve with fried eggs, chopped over top of—and mixed into—the entrée.
Yield: 6 servings.

Nutrition information (per serving), healthier recipe:

	Calories	Fat (g)	Saturated Fat (g)	Carbohydrates (g)	Protein (g)	Sodium (mg)
Brown Rice	160	1.5	0	35	4	2.5
Onions	39.675	3.105	0	2.415	0.345	3.45
Celery	4	0	0	0.6666	0	21.3333
Green Onions	20	0	0	0.6666	0	0
Bacon	20.5	1.5	0.5	0	1.5	60
Garlic Powder	0.75	0	0	0.1666	0	0.0833
Crushed Red Pepper	0.5	0	0	0.0833	0	0.0833
Ground Beef	56.6666	2.6666	1	0	7.6666	11.6666
Slivered Almonds	28.3333	2.5	0.1666	1	1	0.0416
Soy Sauce	3.3333	0	0	0	0.6666	306.6666
Fried Eggs	90	7	2	0	6	94
TOTAL with no eggs	333.7582	11.2716	1.6666	39.9981	15.1782	405.8247
TOTAL with 1 egg	423.7582	18.2716	3.6666	39.9981	21.1782	499.8247
TOTAL with 2 eggs	513.7582	25.2716	5.6666	39.9981	27.1782	593.8247
TOTAL with 3 eggs	603.7582	32.2716	7.6666	39.9981	33.1782	687.8247

*Totals are PER SERVING totals.*

Review:

I was surprised that using brown rice instead of white rice still made the numbers higher.  I made the modified recipe with two fried over-easy eggs.  I used Blue Bonnet vegetable oil spread to fry the eggs, but I figure that the frying agent is included with the nutrition information for the fried eggs, which I found online.  I refuse to use Pam for eggs, because cooking spray makes eggs rubbery and tasteless.  Since I prefer my Nasi Goreng spicy, I quadrupled the amount of garlic powder and crushed red pepper, like my dad does.  The difference in nutritional values with this quadrupling is extremely small.

Overall, the healthier recipe tasted almost exactly the same as the original.  There was an added little crunchiness from the almonds, which I remembered not really liking when my grandmother did the same thing once.  However, I actually did like the crunchiness this time, and did not miss the quarter-pound of bacon that I subtracted.  I might actually double the amount of almonds next time.  Unfortunately, the yolks on my eggs broke before they were done frying, so I couldn’t get the full effect with that, but that’s a minor detail.

My brother-in-law also ate the modified recipe, but he had never had the original, so didn’t know the difference.  He said that the spices were overpowering to him though, and that he thinks I needed to add more other stuff to kind of “soak up” the extra spiciness, but I didn’t taste anything wrong with it myself.

The Math

1 cup white rice (cooked)

Calories: 169 * 4 = 676 / 6 servings = 112.6666
Fat: 0g * 4 = 0
Saturated Fat: 0g * 4 = 0
Carbohydrates: 37g *4 = 148 / 6 servings = 24.6666
Protein: 4g *4 = 16 / 6 = 2.6666
Sodium: 9mg * 4 = 36 / 6 = 6

1 medium onion (chopped) = about 0.69 cups * 3 = 2.07 cups

1 cup has:

Calories: 115 * 2.07 = 238.05 / 6 servings = 39.675
Fat: 9 * 2.07 = 18.63 / 6 servings = 3.105
Saturated Fat: 0 * 2.07 = 0
Carbohydrates: 7 * 2.07 = 14.49 / 6 servings = 2.415
Protein: 1 * 2.07 = 2.07 / 6 servings = 0.345
Sodium: 10mg * 2.07 = 20.7 / 6 = 3.45

1 medium celery stalk

Calories: 6 *4 = 24 / 6 = 4
Fat: 0
Saturated Fat: 0
Carbohydrates: 1 * 4 = 4 / 6 = 0.6666
Protein: 0
Sodium: 32 mg * 4 = 128 / 6 = 21.3333

1 green onion stalk * 10 stalks (small bunch)

Calories: 30 *4 = 120 / 6 = 20
Fat: 0
Saturated Fat: 0
Carbohydrates: 1 * 4 = 4 / 6 = 0.6666
Protein: 0
Sodium: 0

¼ lb. (4 ounces) bacon, pan fried

Calories: 596 / 6 = 99.3333
Fat: 44 / 6 = 7.3333
Saturated Fat: 16 / 6 = 2.6666
Carbohydrates: 0
Protein: 44 / 6 = 7.3333
Sodium: 720mg / 6 = 120

½ tsp garlic powder

Calories: 4.5 / 6 = 0.75
Fat: 0
Saturated Fat: 0
Carbohydrates: 1 / 6 = 0.1666
Protein: 0
Sodium: 0.5mg / 6 = 0.0833

½ tsp crushed red pepper

Calories: 3 / 6 = 0.5
Fat: 0
Saturated Fat: 0
Carbohydrates: 0.5 / 6 = 0.0833
Protein: 0
Sodium: 0.5mg / 6 = 0.0833

½ lb. ground beef –70% lean, 30% fat

Calories: 375 / 6 = 62.5
Fat: 25 / 6 = 4.1666
Saturated Fat: 10 / 6 = 1.6666
Carbohydrates: 0
Protein: 36 / 6 = 6
Sodium: 133mg / 6 = 22.1666

2 Tbsp soy sauce

Calories: 20 / 6 = 3.3333
Fat: 0
Saturated Fat: 0
Carbohydrates: 0
Protein: 4 / 6 = 0.6666
Sodium: 1840mg / 6 = 306.6666

1 large fried egg

Calories: 90
Fat: 7
Saturated Fat: 2
Carbohydrates: 0
Protein: 6
Sodium: 94mg

1/4 cup Slivered Almonds

Calories: 170 / 6 = 28.3333
Fat: 15 / 6 = 2.5
Saturated Fat: 1 / 6 = 0.1666
Carbohydrates: 6 / 6 = 1
Protein: 6 / 6 = 1
Sodium: 0.25mg / 6 = 0.0416

1 slice Bacon

Calories: 41 * 3 = 123 / 6 = 20.5
Fat: 3 * 3 = 9 / 6 = 1.5
Saturated Fat: 1 * 3 = 3 / 6 = 0.5
Carbohydrates: 0
Protein: 3 * 3 = 9 / 6 = 1.5
Sodium: 360mg / 6 = 60 mg (did this math in my head long before I typed it up)

½ lb. Extra Lean Ground Beef

Calories: 340 / 6 = 56.6666
Fat: 16 / 6 = 2.6666
Saturated Fat: 6 / 6 = 1
Carbohydrates: 0
Protein: 46 / 6 = 7.6666
Sodium: 70mg / 6 = 11.6666

1/4 cup Brown Rice (uncooked)

Calories: 160 * 6 = 960 / 6 = 160
Fat: 1.5 * 6 = 9 / 6 = 1.5
Saturated Fat: 0
Carbohydrates: 35 * 6 = 210 / 6 = 35
Protein: 4 * 6 = 24 / 6 = 4
Sodium: 2.5mg * 6 = 15.0 / 6 = 2.5

Teacher Comments and Grade: I got full marks for this assignment, but the comments have been lost, since the BlackBoard section for my class got removed.