Broccoli Fried Rice
This Broccoli Fried Rice recipe from a Hannaford Dietitian is a healthy update on a classic. Chopped broccoli is mixed with brown rice, veggies, and a quick and easy sauce.
Ingredients
- 3 cups Water
- 1½ cups Brown Rice
- 2 Tablespoons Vegetable Oil
- 2 Eggs Beaten
- ½ Yellow Onion Chopped
- 1 Red Bell Pepper Diced
- 1 teaspoon Garlic Minsed
- 1½ teaspoons Soy Sauce Low-sodium
- 16 ounces Harvesting Good Broccoli
- ¼ cup Almonds Slivered
Equipment
- Stovetop
- Saucepan
- Large Skillet
Instructions
- Bring water to a boil in a saucepan. Stir in rice. Reduce heat, cover and simmer until liquid is absorbed, about 20 minutes. Remove from heat and let stand.
- Heat 1 Tbsp. oil in a large skillet or wok over medium heat. Add eggs and cook, stirring constantly until fully cooked. Remove from pan and keep warm. Add remaining oil to pan. Add onions, bell pepper and garlic. Cook, stirring occasionally, for about 3 minutes or until desired doneness.
- Increase heat to medium-high. Stir in cooked rice and soy sauce; cook and stir for 1 minute. Add scrambled eggs and chopped broccoli and cook until heated through, about 3 minutes.
- Remove from heat and garnish with almonds, if using.
Nutrition
Nutrition Facts
Broccoli Fried Rice
Amount per Serving
Calories
281
Calories from Fat 135
% Daily Value*
Fat
15
g
23
%
Saturated Fat
2
g
13
%
Trans Fat
0.04
g
Polyunsaturated Fat
4
g
Monounsaturated Fat
8
g
Cholesterol
93
mg
31
%
Sodium
210
mg
9
%
Potassium
576
mg
16
%
Carbohydrates
29
g
10
%
Fiber
6
g
25
%
Sugar
4
g
4
%
Protein
11
g
22
%
Vitamin A
1421
IU
28
%
Vitamin C
126
mg
153
%
Calcium
109
mg
11
%
Iron
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Almonds, Broccoli, Brown Rice, Eggs, Harvesting Good Broccoli, Olive Oil, Onion, Red Bell Pepper, Soy Sauce