Everyday dinners & traybakes · 2 servings

Egg, spinach & rice pan

Name: Egg, spinach & rice pan
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: Cooked brown rice, no added salt — 360 g; Hard-boiled eggs, peeled — 200 g; Tomato — 240 g; Baby spinach — 100 g; Olive oil — 12 g; Non-iodised table salt — 1 g

A simple rice pan with spinach, tomato and hard-boiled egg.

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At a glance

Vegetarian · 20 minutes active preparation · 20 minutes total · meal

Method range: 1–4 servings.

Contains: egg. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.

Estimated per serving

Energy: 2160 kJ
Protein: 21.9 g
Carbs: 64.6 g
Fat: 17.4 g

Iron: 3.8 mg
Calcium: 110.5 mg
Folate: 204.2 µg
Vitamin C: 28.3 mg

* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.

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Calculation limitations

Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.
Showing the last validated catalogue calculation while updated data is reviewed.

Ingredients

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Nutrition weights for 2 servings. Changing the batch size keeps the per-serving nutrition the same.

Method

Chop the tomato and slice the peeled cooked eggs.
Heat the measured oil in a large pan; add tomato and stir until softened.
Add the rice and measured salt, heating thoroughly. Fold through the spinach until wilted and add the eggs to warm through.

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Nutrition

Show amountsAU/NZ reference profile

Macros and selected micronutrients. Select a nutrient to see which ingredients supply it.

Overview, per serving
Nutrient	Amount	Reference comparison
	2160 kJCooking estimate incomplete	—
	21.9 gCooking estimate incomplete	—
	17.4 gCooking estimate incomplete	—
	5.6 gCooking estimate incomplete	23%AI · reported contribution only
	64.6 gCooking estimate incomplete	—
	110 mgCooking estimate incomplete	11%RDI · reported contribution only
	69 µgCooking estimate incomplete	46%RDI · reported contribution only
	3.8 mgCooking estimate incomplete	21%RDI · reported contribution only
	1.20 µgCooking estimate incomplete	50%RDI · reported contribution only
	204 µgCooking estimate incomplete	51%RDI · reported contribution only
	28.3 mgCooking estimate incomplete	63%RDI · reported contribution only

Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.

About this recipe

Editorially reviewed; not kitchen tested. Independently drafted and checked for ingredient/method consistency; not kitchen tested. Serving sizes are manual recipe portions, not personal requirements.

TraceMeal original recipes · Original TraceMeal text; nutrient data retain their source terms

Independently drafted for TraceMeal, September 2026. Editorially checked; not kitchen tested.

Calculation assumptions & recipe adaptations

Original TraceMeal instructions, developed for the September 2026 planning pilot. Editorial and food-mapping review only; not kitchen tested.

Quantities are edible grams in the stated ingredient condition. No extra salt or toppings are included. Missing nutrient values stay unreported. Further cooking losses are not quantified for the heated ingredients.

Cooked brown rice, no added salt: Weighed after cooking or draining. Further heating has no reviewed retention mapping for this recipe; nutrient changes are unquantified.
Hard-boiled eggs, peeled: Weighed after cooking or draining. Further heating has no reviewed retention mapping for this recipe; nutrient changes are unquantified.
Tomato: Weighed edible quantity. Further heating has no reviewed retention mapping for this recipe; nutrient changes are unquantified.
Baby spinach: Weighed edible quantity. Further heating has no reviewed retention mapping for this recipe; nutrient changes are unquantified.
Olive oil: Weighed edible quantity. All measured oil is included in the estimate. Further heating has no reviewed retention mapping for this recipe; nutrient changes are unquantified.
Non-iodised table salt: Weighed edible quantity.

AFCD attribution, data & methods

Food matches used for nutrition

Cooked brown rice, no added salt: Rice, brown, boiled, no added salt
Hard-boiled eggs, peeled: Egg, chicken, whole, hard-boiled
Tomato: Tomato, common, raw
Baby spinach: Spinach, baby, fresh, raw
Olive oil: Oil, olive
Non-iodised table salt: Salt, table, non-iodised