Stir-fries 4.1

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...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! 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! 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!

Overview Ingredients Method

Prep time

10 mins

Cook time

15 mins

FREEZER FRIENDLY

SHELF LIFE

2 days

Why is this healthy?

Diet

Pescatarian Vegetarian

Contains

Eggs, Soy

Why is this healthy?

NUTRITION PER SERVING (Read more)

22g

Protein

495kcal

Calories

32g

Total Fat

33g

Carbs

Sugars

11g

Fibre

Protein: 22g; Calories: 495kcal; Total Fat: 32g; Carbs: 33g; Sugars: 7g; Fibre: 11g; Calcium: 194mg (15%); Iron: 5mg (28%); Magnesium: 140mg (33%); Potassium: 991mg (21%); Sodium: 924mg (40%); Vitamin B1: 0mg (0%); Vitamin B12: 0.8mcg (33%); Vitamin D: 1.8mcg (9%); Vitamin E: 3.5mg (23%); Vitamin B9: 230mcg (58%); Vitamin A: 255mcg (28%); Vitamin C: 81mg (90%); Zinc: 3.5mg (32%); Vitamin K: 324mcg (270%); Copper: 0.6mg (67%); Vitamin B2: 0.5mg (38%); Vitamin B3: 3.8mg (24%); Vitamin B6: 0.5mg (29%); Phosphorus: 433mg (35%)

Why is this healthy?

Diet

Pescatarian Vegetarian

Contains

Eggs, Soy

Ingredients

Serves 2

broccoli

Swaps: kale, green beans

cut into 2cm florets

sesame oil

leek

Swaps: sugar snap peas, mangetout, green beans

sliced

spring onion

roughly chopped

ginger

grated

garlic cloves

grated

wholegrain rice (cooked)

eggs

whisked

dark soy sauce

rice vinegar

white sesame seeds

to serve

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Method

Gather your ingredients.

Add half the sesame oil to the pan with the leek and spring onions and cook for 5 minutes.

Then add the garlic, ginger and broccoli. Stir into the vegetables for a minute and add a splash of water to the pan. Cover and cook for a further 2 minutes until the broccoli has softened.

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Broccoli Egg Fried Rice

Ingredients

Method

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