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Spicy Wok-Fried Rice with Broccoli

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

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

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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:
EAT-SMARTER

Ingredients

for
2
Ingredients
7 ounces
salt
1 garlic
1 piece fresh ginger
1 stalk Lemongrass
12 ounces Broccoli
3 scallions
2 tablespoons Canola oil
3 tablespoons Vegetable broth
3 eggs
1 tablespoon dark soy sauce
1 tablespoon Thai fish sauce
1 teaspoon Palm sugar (or cane sugar)
peppers
½ Lime
How healthy are the main ingredients?
saltgarlicgingerBroccolieggsoy sauce
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 with Broccoli 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 with Broccoli 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 with Broccoli preparation step 3

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

4.
Spicy Wok-Fried Rice with Broccoli preparation step 4

Trim scallions, rinse, and cut diagonally into 1-1/4" long pieces.

5.
Spicy Wok-Fried Rice with Broccoli preparation step 5

Drain the rice.

6.
Spicy Wok-Fried Rice with Broccoli 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 with Broccoli 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 with Broccoli 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.