Name: Broccoli Fried Rice
Prep time: 30 min
Total time: 30 min
Ingredients: 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; 0.5 teaspoon minced fresh ginger; 0.75 cup cooked brown rice; 1 tablespoon reduced-sodium soy sauce; 1 tablespoon seasoned rice vinegar; 1 large egg; 0.125 teaspoon 1/8-1/4 teaspoon crushed red pepper

Broccoli Fried Rice

3.0

(2)

1 Review

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.

By Erin Alderson

Updated on July 9, 2019

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

1 3/4 cups

Nutrition Profile:

Dairy-Free Nut-Free Healthy Aging Healthy Immunity

Jump to Nutrition Facts

Ingredients

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 teaspoon 1/8-1/4 teaspoon crushed red pepper

Directions

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 Facts (per serving)

522	Calories
20g	Fat
49g	Carbs
36g	Protein

Nutrition Facts
Servings Per Recipe 1
Calories 522
% Daily Value *
Total Carbohydrate 49g	18%
Dietary Fiber 4g	15%
Total Sugars 6g
Protein 36g	71%
Total Fat 20g	26%
Saturated Fat 4g	22%
Cholesterol 245mg	82%
Vitamin A 2400IU	48%
Vitamin C 67mg	75%
Folate 99mcg	25%
Sodium 866mg	38%
Calcium 89mg	7%
Iron 4mg	23%
Magnesium 108mg	26%
Potassium 757mg	16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.