EatSmarter exclusive recipe

Spicy Wok-Fried Rice

with Broccoli and Eggs
4.8
Average: 4.8 (5 votes)
(5 votes)
Spicy Wok-Fried Rice

Spicy Wok-Fried Rice - Lemongrass brings a fresh kick to this simple dish

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Health Score:
Health Score
9,1 / 10
Difficulty:
very easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
648
calories
Calories

Healthy, because

Even smarter

Nutritional values

Vitamin C and the trace element iron are an ideal combination, because the vitamin boosts the absorption of iron - especially from vegetable foods. Both substances are abundantly represented here and therefore a perfect source of vital substances, especially for vegetarians.

Jasmine rice tastes and smells delicious, but contains comparatively few valuable ingredients. Replace half or even the entire amount of the rice portion with wholemeal rice, which is richer in fibre and vitamins. Then plan a little more cooking time!

1 serving contains
(Percentage of daily recommendation)
Calorie648 kcal(31 %)
Protein24 g(24 %)
Fat21 g(18 %)
Carbohydrates89 g(59 %)
Sugar added3 g(12 %)
Roughage6.5 g(22 %)
Vitamin A0.5 mg(63 %)
Vitamin D2.6 μg(13 %)
Vitamin E5.3 mg(44 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.5 mg(45 %)
Niacin9.5 mg(79 %)
Vitamin B₆0.7 mg(50 %)
Folate147 μg(49 %)
Pantothenic acid3.7 mg(62 %)
Biotin28 μg(62 %)
Vitamin B₁₂1.8 μg(60 %)
Vitamin C86 mg(91 %)
Potassium831 mg(21 %)
Calcium246 mg(25 %)
Magnesium85 mg(28 %)
Iron7 mg(47 %)
Iodine33 μg(17 %)
Zinc4.1 mg(51 %)
Saturated fatty acids4 g
Uric acid174 mg
Cholesterol357 mg
Development of this recipe:

Ingredients

for
2
Ingredients
7 ounces
1
1 piece
fresh Ginger root (about 20 grams)
1 stalk
11 ounces
3
2 tablespoons
3 tablespoons
3
1 tablespoon
1 tablespoon
1 teaspoon
Palm sugar (or cane sugar)
½
Preparation

Kitchen utensils

1 Pot (with lid), 1 Cutting board, 1 Small knife, 1 Peeler, 1 Sieve, 1 Wok (or pan), 1 Tablespoon, 1 Slotted spatula, 1 Small bowl, 1 Teaspoon, 1 Fork

Preparation steps

1.
Spicy Wok-Fried Rice preparation step 1

Cook rice in boiling salted water according to package instructions. Meanwhile, peel garlic and ginger and finely chop.

2.
Spicy Wok-Fried Rice preparation step 2

Trim, rinse and cut both ends off the lemongrass. Peel and cut lower portion into thin slices.

3.
Spicy Wok-Fried Rice preparation step 3

Rinse and peel broccoli. Cut, peel and dice the stalk. Divide remaining broccoli into small florets.

4.
Spicy Wok-Fried Rice preparation step 4

Trim scallions, rinse and cut diagonally into 3 cm (approximately 1 1/4 inch) long pieces.

5.
Spicy Wok-Fried Rice preparation step 5

Drain the rice.

6.
Spicy Wok-Fried Rice preparation step 6

Heat oil in a wok. Fry garlic, ginger, lemongrass, scallions and broccoli over medium heat for 5 minutes while stirring. Stir in broth and cook until almost completely evaporated over high heat.

7.
Spicy Wok-Fried Rice preparation step 7

Whisk the eggs in a small bowl with soy sauce, fish sauce, sugar and pepper to taste.

8.
Spicy Wok-Fried Rice preparation step 8

Add rice to the vegetables and fry briefly. Add egg mixture and cook until thickened over medium heat, stirring, 3-4 minutes. Season with salt and pepper. Cut lime in wedges and serve with the rice.