Broccoli Fried Rice

Broccoli Fried Rice

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From: EatingWell.com, July 2018

This easy stir-fry is a great healthy dinner for one. Make it your own by choosing between beef and chicken. Vegetarian? Skip the meat altogether, or sub in tofu.

Ingredients 1 serving

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  • 2 teaspoons canola oil, divided
  • 4 ounces stir-fry beef or boneless, skinless chicken breast, cut into bite-size pieces
  • 1 cup chopped broccoli florets
  • 3 tablespoons water
  • 1 clove garlic, minced
  • ½ teaspoon minced fresh ginger
  • ¾ cup cooked brown rice
  • 1 tablespoon reduced-sodium soy sauce
  • 1 tablespoon seasoned rice vinegar
  • 1 large egg
  • ⅛- ¼ teaspoon crushed red pepper (optional)

Preparation

  • Prep

  • Ready In

  1. Heat 1 teaspoon oil in a medium skillet over medium-low heat. Add beef (or chicken) and cook, stirring, until cooked through, 4 to 5 minutes. Transfer the beef (or chicken) to a plate and return the pan to the heat. Add the remaining 1 teaspoon oil to the pan. Add broccoli and water. Cook, stirring often, until tender and starting to brown, 5 to 7 minutes. Add garlic and ginger; cook, stirring, for 2 minutes more. Stir in rice, soy sauce and vinegar; cook, stirring, for 2 to 3 minutes. Create a well in the center and crack the egg in the middle. Scramble the egg, then stir into the rice, along with the cooked beef (or chicken). Serve with crushed red pepper, if desired.

Nutrition information

  • Serving size: 1¾ cups
  • Per serving: 522 calories; 20 g fat(4 g sat); 4 g fiber; 49 g carbohydrates; 36 g protein; 98 mcg folate; 245 mg cholesterol; 6 g sugars; 0 g added sugars; 2,400 IU vitamin A; 67 mg vitamin C; 89 mg calcium; 4 mg iron; 866 mg sodium; 757 mg potassium
  • Nutrition Bonus: Vitamin C (112% daily value), Vitamin A (48% dv), Folate (24% dv), Iron (22% dv)
  • Carbohydrate Servings:
  • Exchanges: 3 lean protein, 2½ starch, 2 fat, 1 medium-fat protein, ½ vegetable

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