Fried Rice with Broccoli and Eggs

Vegetarian
Gluten Free
Dairy Free
Health score
10%
Fried Rice with Broccoli and Eggs
45 min.
6
243kcal

Suggestions


If you're looking for a delicious and satisfying dish that embodies a burst of flavors and textures, look no further than this Fried Rice with Broccoli and Eggs! Perfectly suited for a variety of occasions, this vegetarian delight is not only gluten-free but also dairy-free, making it an excellent choice for those with dietary restrictions.

Imagine vibrant green broccoli florets paired with tender shredded carrots, all nestled amongst perfectly chilled, fluffy long-grain rice. The addition of fresh ginger and garlic infuses the dish with an aromatic punch, elevating each bite to gastronomic bliss. The scrambled eggs add a delightful richness, while the dark sesame oil brings a toasty depth that rounds out the flavors beautifully.

With a prep time of just 45 minutes and a yield of six servings, this recipe is ideal for family dinners or a gathering with friends. It's versatile enough to enjoy as a side dish, antipasti, starter, or even a satisfying snack. Plus, at only 243 calories per serving, you can indulge without any guilt!

This Fried Rice with Broccoli and Eggs not only nourishes the body but also delights the palate—making it a must-try for any cooking enthusiast looking to expand their culinary repertoire. Get ready to impress your loved ones with this vibrant, wholesome dish that champions fresh ingredients and bold flavors!

Ingredients

  • cups broccoli florets 
  • 0.5 cup carrots shredded
  • cups rice long-grain chilled cooked
  • teaspoons sesame oil dark
  • large eggs 
  • 0.3 cup less-sodium chicken broth fat-free
  • tablespoon ginger fresh minced peeled
  •  garlic cloves minced
  • 0.3 cup green onions thinly sliced
  • tablespoons soya sauce low-sodium
  • 0.3 teaspoon salt 
  • tablespoon vegetable oil divided
  • tablespoons water 

Equipment

  • frying pan
  • wok

Directions

  1. Steam broccoli, covered, 2 minutes or until crisp-tender; rinse with cold water.
  2. Drain; cool.
  3. Combine eggs and 2 tablespoons water.
  4. Heat 1 teaspoon vegetable oil in a large nonstick skillet or wok over medium-high heat.
  5. Add egg mixture; stir-fry 30 seconds or until soft-scrambled, stirring constantly.
  6. Remove egg mixture from pan.
  7. Add 2 teaspoons vegetable oil to pan.
  8. Add ginger and garlic; stir-fry 30 seconds.
  9. Add rice; stir-fry 3 minutes.
  10. Add broccoli, carrot, and broth; cook 1 minute.
  11. Add cooked eggs, soy sauce, sesame oil, and salt; stir-fry 1 minute or until thoroughly heated.
  12. Sprinkle with green onions.

Nutrition Facts

Calories243kcal
Protein15.02%
Fat27.12%
Carbs57.86%

Properties

Glycemic Index
44.14
Glycemic Load
32.99
Inflammation Score
-9
Nutrition Score
15.998695643052%

Flavonoids

Luteolin
0.38mg
Kaempferol
3.65mg
Myricetin
0.05mg
Quercetin
1.97mg

Nutrients percent of daily need

Calories:243.44kcal
12.17%
Fat:7.31g
11.25%
Saturated Fat:1.72g
10.76%
Carbohydrates:35.11g
11.7%
Net Carbohydrates:33.02g
12.01%
Sugar:1.62g
1.8%
Cholesterol:124mg
41.33%
Sodium:399.58mg
17.37%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.11g
18.22%
Vitamin K:60.91µg
58.01%
Vitamin C:42.37mg
51.36%
Vitamin A:2287.07IU
45.74%
Manganese:0.67mg
33.36%
Selenium:19.69µg
28.13%
Phosphorus:158.42mg
15.84%
Vitamin B2:0.25mg
14.42%
Vitamin B6:0.28mg
13.78%
Folate:54.78µg
13.7%
Vitamin B5:1.25mg
12.52%
Potassium:302.76mg
8.65%
Fiber:2.09g
8.37%
Zinc:1.23mg
8.23%
Magnesium:32.89mg
8.22%
Iron:1.33mg
7.39%
Vitamin E:1.07mg
7.13%
Copper:0.14mg
6.91%
Calcium:61.29mg
6.13%
Vitamin B1:0.08mg
5.41%
Vitamin B12:0.32µg
5.26%
Vitamin B3:0.99mg
4.97%
Vitamin D:0.67µg
4.44%
Source:My Recipes