Broccoli and Rice Stir Fry

Vegetarian
Gluten Free
Dairy Free
Health score
7%
Broccoli and Rice Stir Fry
30 min.
8
308kcal

Suggestions

Ingredients

  • 16 ounce broccoli florets frozen thawed
  •  eggs beaten
  •  spring onion diced
  • 0.3 teaspoon pepper black
  • 1.5 cups rice long-grain uncooked
  • 1.5 cups rice long-grain uncooked
  • 0.5 teaspoon salt 
  • tablespoons soya sauce 
  • tablespoon vegetable oil 

Equipment

  • frying pan
  • sauce pan

Directions

  1. In a saucepan, bring 3 cups water to a boil. Stir in rice. Reduce heat, cover, and simmer for 20 minutes.
  2. Heat oil in a large skillet over medium heat.
  3. Saute broccoli until tender crisp, and add scallions.
  4. Remove from skillet. Scramble eggs; return broccoli mixture to pan. Stir in cooked rice, soy sauce, salt and pepper.

Nutrition Facts

Calories308kcal
Protein11.15%
Fat10.13%
Carbs78.72%

Properties

Glycemic Index
29.17
Glycemic Load
34.23
Inflammation Score
-6
Nutrition Score
15.155652362367%

Flavonoids

Luteolin
0.45mg
Kaempferol
4.51mg
Myricetin
0.03mg
Quercetin
2.33mg

Nutrients percent of daily need

Calories:307.55kcal
15.38%
Fat:3.43g
5.28%
Saturated Fat:0.8g
4.97%
Carbohydrates:59.93g
19.98%
Net Carbohydrates:57.39g
20.87%
Sugar:1.27g
1.41%
Cholesterol:40.92mg
13.64%
Sodium:435.24mg
18.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.49g
16.99%
Vitamin K:70.48µg
67.12%
Vitamin C:51.42mg
62.33%
Manganese:0.91mg
45.75%
Selenium:15.34µg
21.91%
Phosphorus:146.6mg
14.66%
Folate:50.14µg
12.54%
Vitamin B6:0.24mg
12.18%
Vitamin B5:1.22mg
12.18%
Fiber:2.54g
10.18%
Copper:0.2mg
9.95%
Vitamin B2:0.16mg
9.48%
Vitamin A:457.84IU
9.16%
Potassium:296.95mg
8.48%
Vitamin B3:1.68mg
8.41%
Magnesium:33.38mg
8.35%
Zinc:1.17mg
7.79%
Iron:1.34mg
7.46%
Vitamin B1:0.1mg
6.56%
Calcium:56.74mg
5.67%
Vitamin E:0.8mg
5.32%
Vitamin B12:0.1µg
1.63%
Vitamin D:0.22µg
1.47%
Source:Allrecipes