Broccoli Fried Rice
User Reviews
5
Broccoli Fried Rice
Description
Broccoli Fried Rice uses broccoli pulsed in a food processor to mimic rice, creating a vegetable-based base combined with cooked brown rice. Cooking starts with stir-frying aromatics like onion, garlic, and carrot in sesame oil, adding the processed broccoli to retain some bite and freshness. The mixture is then combined with brown rice and coated with soy sauce and garlic powder, infusing the rice with savory and slightly nutty notes from sesame oil and soy.
A scrambled egg is cooked directly in the center of the pan and incorporated, adding protein and richness. Garnishing with sliced green onions introduces a fresh, mild onion flavor. The stir-fry method helps keep the vegetables tender yet crisp and the rice fluffy, balancing textures.
This broccoli fried rice works as a light main dish or a side, bringing vegetable content and wholesome grains to the meal. Its straightforward preparation and adaptable ingredients suit varied tastes and meal occasions, offering a vegetable-rich twist on classic fried rice.
Ingredients
- 3 cups broccoli fresh, chopped
- 3 cups brown rice cooked and cooled
- 2 tbsp sesame oil divided
- 1/2 cup chopped yellow onion
- 2 large garlic cloves, minced
- 1 cup carrot chopped or shredded
- 3 tbsp soy sauce
- 1/2 tsp garlic powder
- 1 egg
- 1/2 cup green onion sliced
Instructions
- Add broccoli to a food processor. Pulse until broccoli resembles rice. Do not over process!
- Heat a large wok or non-stick pan to a high heat. Add 2 teaspoons sesame oil. Once the oil is hot, add onion, garlic, and carrot. Season with salt and pepper. Use a wooden spoon to stir-fry veggies until fragrant, about 30 seconds. Add another two teaspoons of sesame oil and add broccoli. Again, season with a little bit of salt and pepper. Continue to stir-fry 3-4 minutes until broccoli begins to cook. Add remaining oil followed by rice. Continue to use the wooden spoon to stir-fry the mixture for another 2 minutes or until the veggies are all cooked.
- Drizzle in soy sauce and sprinkle with garlic powder. Continue to cook another 2-3 minutes until sauce has coated all the rice and veggies. Reduce the heat to medium and make a well in the center of the mixture. Crack an egg in the middle and use the spoon to scramble the egg. Mix in to the rice.
- Add green onions. Toss. Season to taste with salt and pepper. Serve hot.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6side
Amount Per Serving
Calories 175 kcal
% Daily Value*
| Serving | 1serving (about 1 cup) | |
| Calories | 175kcal | 9% |
| Carbohydrates | 29g | 10% |
| Protein | 7g | 14% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 27mg | 9% |
| Sodium | 552mg | 23% |
| Potassium | 260mg | 6% |
| Fiber | 4g | 16% |
| Sugar | 1g | 2% |
| Vitamin A | 2539IU | 51% |
| Vitamin C | 43mg | 48% |
| Calcium | 47mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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