Beef and Broccoli Fried Rice Beef and Broccoli Fried Rice

Photography: Ryan Brook

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



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


  • Iron 26.0
  • Folate 27.0
  • Calcium 7.0
  • Vitamin A 58.0
  • Vitamin C 97.0
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Lunch & Dinner

Beef and Broccoli Fried Rice