Egg-Fried Broccoli Rice

This Egg-Fried Broccoli Rice, which substitutes riced broccoli for actual rice (or the more traditional veggie-based alternative, cauliflower rice), is a delicious way to up your vegetable intake. And when using frozen vegetables, it can be on the table in fifteen minutes, making it a great weeknight meal.

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Featured Ingredients

Broccoli is a super nutrient-dense food particularly rich in vitamin C, vitamin K, and phytonutrients, especially glucosinolates. These are sulfur-containing compounds that break down into bioactive isothiocyanates and indoles – compounds that are absolute rock stars as far as human health is concerned!

Shrimp is a fantastic source of iodine, providing 161% of the daily value per 4-oz serving, along with at least 10% or more of the daily value of 14 other different nutrients including vitamins, minerals, functional fats, phytonutrients and protein.

Eggs are full of nutrients! A single serving of 2 eggs provides at least 10% or more of the daily value of 17 different nutrients, with the yolk containing the vast majority of the nutrition.

Broccoli Nutrients

Shrimp Nutrients

Chicken Egg Nutrients

Egg-Fried Broccoli Rice

Nutrivore Score: 328

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 3

Calories 397kcal

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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.