Egg-Fried Broccoli Rice
Nutrivore Score: 409
Ingredients
- 3 Tablespoons olive oil
- 2 cloves garlic crushed
- 2 teaspoons fresh ginger grated
- 1 pound mixed stir fry veggies any combination of broccoli florets, sliced carrots, snow peas, sliced mushrooms, sliced bell pepper and/or onions
- 8 ounces frozen cooked and peeled prawns or shrimp thawed
- 1 12 ounce package frozen riced broccoli
- 1/8 teaspoon salt
- 3 eggs
- 3 teaspoons toasted sesame oil divided
- 2 Tablespoons coconut aminos or gluten free tamari
- 2 spring onions sliced
- 2 teaspoons sesame seeds
Instructions
- Whisk eggs with 1 teaspoon of sesame oil until frothy. Set aside.
- Heat a wok over medium-high heat. Add oil, garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds.
- Add mixed vegetables to wok and cook, stirring constantly, until cooked al dente, about 3 to 4 minutes.
- Add prawns and cook, stirring constantly, until heated through, about 2 minutes.
- Add the frozen riced broccoli and salt to the wok. Cook, stirring constantly, for 1 minute.
- Make a large space in the bottom of the wok by pushing the prawns and veggies up the side. Pour the eggs into the space and let set.
- Mix the eggs into the rest of the ingredients. Add remaining 2 teaspoons of sesame oil and coconut aminos and stir to incorporate.
- Transfer to a serving dish and garnish with sliced spring onions and sesame seeds.
Nutrition
Nutrition Facts
Egg-Fried Broccoli Rice
Amount per Serving
Calories
397
% Daily Value*
Fat
24
g
37
%
Saturated Fat
4
g
25
%
Trans Fat
0.02
g
Polyunsaturated Fat
5
g
Monounsaturated Fat
14
g
Cholesterol
259
mg
86
%
Sodium
887
mg
39
%
Potassium
510
mg
15
%
Carbohydrates
25
g
8
%
Fiber
6
g
25
%
Sugar
0.4
g
0
%
Protein
21
g
42
%
Vitamin A
8134
IU
163
%
Vitamin C
18
mg
22
%
Calcium
126
mg
13
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Notes
Keep it simple with frozen stir fry vegetables and pre-riced frozen broccoli. This cuts way down on the prep time for this meal, so you can have dinner on the table in about 15 minutes! If you can't find riced broccoli, make your own by blending 12 oz broccoli florets in a food processor.
You can use shrimp instead of prawns, or switch it up entirely by using chicken. You can also up the protein of this dish by using a full pound of prawns instead of 8 ounces.