5.0 from 18 votes
Broccoli Fried Rice
Broccoli Fried Rice is a healthy update on a classic. Chopped brococli is mixed with brown rice, tons of veggies, and a quick and easy soy sauce.
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 6 side
Calories: 175 kcal
Course:
Side Dish
Cuisine:
Chinese
Ingredients
- 3 cups chopped broccoli (fresh)
- 3 cups cooked and cooled brown rice
- 2 tbsp sesame oil, divided
- 1/2 cup chopped yellow onion
- 2 large garlic cloves, minced
- 1 cup chopped or shredded carrots
- 3 tbsp soy sauce
- 1/2 tsp garlic powder
- 1 egg
- 1/2 cup sliced green onion
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.
Cup of Yum
Nutrition Information
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
(7%)
Fiber
4g
(16%)
Sugar
1g
(2%)
Vitamin A
2539IU
(51%)
Vitamin C
43mg
(48%)
Calcium
47mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6side
Amount Per Serving
Calories 175
% 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.