Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Spicy Wok-Fried Rice with Broccoli
- Ingredients
- 7 ozs
- salt
- 1 garlic clove
- 1 pc fresh ginger
- 1 stalk Lemongrass
- 12 ozs Broccoli
- 3 scallions
- 2 Tbsps Canola oil
- 3 Tbsps Vegetable broth
- 3 eggs
- 1 Tbsp dark soy sauce
- 1 Tbsp Thai fish sauce
- 1 tsp Palm sugar (or cane sugar)
- peppers
- ½ Lime
Cook rice in boiling salted water according to package instructions. Meanwhile, peel garlic and ginger and finely chop.
Trim, rinse and cut both ends off the lemongrass. Peel and cut lower portion into thin slices.
Rinse and peel broccoli. Cut, peel and dice the stalk. Divide remaining broccoli into small florets.
Trim scallions, rinse, and cut diagonally into 1-1/4" long pieces.
Drain the rice.
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.
Whisk the eggs in a small bowl with soy sauce, fish sauce, sugar and pepper to taste.
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.
(Percentage of daily recommendation)
| Calorie | 648 cal. | (31 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 89 g | (59 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 6.5 g | (22 %) |
Healthy, because
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.
Even smarter
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!