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Karry Hosford Photo by: Karry Hosford

Fried Rice with Broccoli and Eggs

Stir-frying rice is a great way to turn leftover rice into a quick and easy meal. It's important that the rice is cold so it won't become sticky while cooking; the oil coats the chilled grains and prevents clumping.

Cooking Light MARCH 2002

  • Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

  • 3 cups small broccoli florets
  • 4 large eggs
  • 2 tablespoons water
  • 1 tablespoon vegetable oil, divided
  • 1 tablespoon minced peeled fresh ginger
  • 2 garlic cloves, minced
  • 4 cups cooked long-grain rice, chilled
  • 1/2 cup shredded carrot
  • 1/4 cup fat-free, less-sodium chicken broth
  • 2 tablespoons low-sodium soy sauce
  • 2 teaspoons dark sesame oil
  • 1/4 teaspoon salt
  • 1/4 cup thinly sliced green onions

Preparation

Steam broccoli, covered, 2 minutes or until crisp-tender; rinse with cold water. Drain; cool.

Combine eggs and 2 tablespoons water. Heat 1 teaspoon vegetable oil in a large nonstick skillet or wok over medium-high heat. Add egg mixture; stir-fry 30 seconds or until soft-scrambled, stirring constantly. Remove egg mixture from pan.

Add 2 teaspoons vegetable oil to pan. Add ginger and garlic; stir-fry 30 seconds. Add rice; stir-fry 3 minutes. Add broccoli, carrot, and broth; cook 1 minute. Add cooked eggs, soy sauce, sesame oil, and salt; stir-fry 1 minute or until thoroughly heated. Sprinkle with green onions.

Nutritional Information

Amount per serving
  • Calories: 254
  • Calories from fat: 28%
  • Fat: 7.8g
  • Saturated fat: 1.6g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 2g
  • Protein: 9.9g
  • Carbohydrate: 36.4g
  • Fiber: 3.2g
  • Cholesterol: 142mg
  • Iron: 2.6mg
  • Sodium: 362mg
  • Calcium: 69mg
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Fried Rice with Broccoli and Eggs recipe

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