Broccoli Egg Fried Rice

A typical egg fried rice dish with added brassica vegetables and high fibre leeks to improve it's nutrient value without losing the flavour of this qu...ick and easy Asian style dish. We are using pre-cooked for this dish, it's a great way of using up leftovers! Read more A typical egg fried rice dish with added brassica vegetables and high fibre leeks to improve it's nutrient value without losing the flavour of this quick and easy Asian style dish. We are using pre-cooked for this dish, it's a great way of using up leftovers!

Prep time
10 minutes
Cook time
15 minutes
FREEZER FRIENDLY
No
SHELF LIFE
2 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Contains
Eggs, Grains, Sesame, Soy
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

514kcal
Calories
22g
Protein
32g
Total Fat
38g
Carbs
11g
Fibre
8g
Sugars
198mg
Calcium
15%
 
6mg
Iron
31%
 
150mg
Magnesium
36%
 
441mg
Phosporus
35%
 
1091mg
Potassium
23%
 
927mg
Sodium
40%
 
4mg
Zinc
32%
 
1mg
Copper
70%
 
0mg
Vitamin B1
39%
 
1mg
Vitamin B2
42%
 
4mg
Vitamin B3
25%
 
1mg
Vitamin B6
35%
 
233mcg
Vitamin B9
58%
 
255mcg
Vitamin A
28%
 
1mcg
Vitamin B12
32%
 
82mg
Vitamin C
92%
 
2mcg
Vitamin D
9%
 
4mg
Vitamin E
23%
 
324mcg
Vitamin K
270%
 
Calories: 514kcal; Protein: 22g; Total Fat: 32g; Carbs: 38g; Fibre: 11g; Sugars: 8g; Calcium: 198mg (15%); Iron: 6mg (31%); Magnesium: 150mg (36%); Phosporus: 441mg (35%); Potassium: 1091mg (23%); Sodium: 927mg (40%); Zinc: 4mg (32%); Copper: 1mg (70%); Vitamin B1: 0mg (39%); Vitamin B2: 1mg (42%); Vitamin B3: 4mg (25%); Vitamin B6: 1mg (35%); Vitamin B9: 233mcg (58%); Vitamin A: 255mcg (28%); Vitamin B12: 1mcg (32%); Vitamin C: 82mg (92%); Vitamin D: 2mcg (9%); Vitamin E: 4mg (23%); Vitamin K: 324mcg (270%)
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Notes

Alternatives:
broccoli - kale, green beans
leek - mangetout, sugarsnap peas, green beans
spring onion - pak choi, peas

Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Contains
Eggs, Grains, Sesame, Soy
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