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
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
- Folate 27.0
- Calcium 7.0
- Vitamin A 58.0
- Vitamin C 97.0
