Beef and Broccoli Fried Rice

Beef and Broccoli Fried Rice IMAGE Image by: Beef and Broccoli Fried Rice IMAGE Author: Canadian Living

Using ground beef instead of stir-fry beef keeps the cost down. Day-old rice works best, so if you can, cook it in advance. Cost: $3.25/serving

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2015

Ingredients

  • 2 eggs
  • pinch salt
  • 2 teaspoons vegetable oil
  • 450 g extra-lean ground beef
  • 225 g broccoli chopped (about 3 cups)
  • 1 carrots cut in thin strips
  • 2 cloves garlic minced
  • half sweet red pepper chopped
  • 4 cups cooked long-grain rice (or 1 1/4 cups dried, cooked)
  • 2 tablespoons sodium-reduced soy sauce
  • 1/2 teaspoon sesame oil
  • 2 green onions thinly sliced

Method

Lightly beat eggs with salt. In wok or large nonstick skillet, heat 1/2 tsp of the vegetable oil over medium-high heat; cook eggs, stirring, just until set, about 2 minutes. Scrape into bowl. Wipe out wok; cook beef over medium-high heat, breaking up with spoon, until no longer pink, about 5 minutes. Scrape into separate bowl.

Add 1-1/2 tsp vegetable oil to wok; stir-fry broccoli, carrot and garlic over medium- high heat until broccoli is tender-crisp, about 3 minutes. Add red pepper; stir-fry for 1 minute. Add beef, rice, soy sauce and sesame oil; cook, stirring, until heated through, about 3 minutes. Stir in green onions and eggs.

Change it up: Chicken and Broccoli Fried Rice

Substitute diced boneless skinless chicken breast for the beef. Sauté with 1 tsp vegetable oil; continue with recipe.

Nutritional facts per serving: about

  • Fibre 3 g
  • Sodium 432 mg
  • Sugars 3 g
  • Protein 32 g
  • Calories 535.0
  • Total fat 22 g
  • Potassium 681 mg
  • Cholesterol 159 mg
  • Saturated fat 7 g
  • Total carbohydrate 52 g

%RDI

  • Iron 26.0
  • Fibre 0.0
  • Folate 27.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 7.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 58.0
  • Vitamin C 97.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
Share X
Food

Beef and Broccoli Fried Rice

Login