Broccoli Rice Stir Fry

Number of Servings: 4 (198g)
Active Time: 10 min.
Total Time: 45 min.
Broccoli Rice Stir Fry

A stir fry that’s as delicious as it is simple, you’ll love how little active time you need to spend at the stove to pull this meal together. If you’ve got other veggies in need of using up, toss ’em in. Stir fries are great for using up odds and ends.

Ingredients

  • 2 cups brown rice
  • 2 tsp. canola oil
  • 3 cups broccoli
  • 2 garlic cloves, minced
  • ½ cup sliced green onion
  • 2 large eggs
  • 2 Tbsp. low sodium soy sauce
  • ½ tsp. chili powder
  • ½ tsp. garlic powder

Directions

  1. Cook rice according to package directions.
  2. When rice is almost done cooking, heat oil in a large skillet over medium-high heat. Add broccoli and sauté until tender (3-5 minutes).
  3. Add garlic and green onions and sauté until golden brown (2 minutes).
  4. Add eggs to the center of the pan and scramble (3-4 minutes).
  5. Stir in seasonings. Serve hot over brown rice.

Nutrition Facts

4 servings per container

Serving Size 198g

Amount per serving
Calories 430
% Daily Value*
Total Fat 7.5g 10%
Saturated Fat 1.5g 8%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3.5g
Cholesterol 93mg 31%
Sodium 355mg 15%
Total Carbohydrate 78g 28%
Dietary Fiber 5g 18%
Total Sugars 2g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 71g
Protein 13g
Vitamin D 0.5mcg 2%
Calcium 86.4mg 6%
Iron 3mg 15%
Potassium 540mg 10%
Vitamin A 131mcg 15%
Vitamin C 52.5mg 60%
Vitamin E 1.7mg 10%
Vitamin K 28mcg 25%
Thiamin 0.5mg 40%
Riboflavin 0.3mg 20%
Niacin 7.2mg 45%
Vitamin B6 0.7mg 40%
Folate 80.4mcg 20%
Vitamin B12 0.2mcg 10%
Biotin 6.4mcg 20%
Chloride 40mg 2%
Pantothenate 2.1mg 45%
Phosphorus 358.2mg 30%
Iodine 13.5mcg 10%
Magnesium 161.3mg 40%
Zinc 2.6mg 25%
Selenium 31.5mcg 60%
Copper 0.3mg 35%
Manganese 3.8mg 170%
Chromium 0.5mcg 2%
Molybdenum 6.9mcg 15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Brown Rice, Broccoli, Eggs, Green Onion, Low Sodium Soy Sauce (water, Wheat, Soybeans, Salt, Lactic Acid, Sodium Benzoate: Less Than 1/10th Of 1% As A Preservative), Canola Oil, Garlic, Garlic Powder, Chili Powder.

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