Healthy Brown Fried Rice with Broccoli and Vegetables
For best texture and easiest cooking use day old rice that is firm and cold. The kernels won't stick to each other as much. You'll be rehydrating the rice with the egg and sauce, so don't worry if it seems too dry when you first start cooking. If using a non-stick pan you can use less oil than in a regular pan, making it a bit healthier.
Servings: 4 servings
Calories: 268kcal
Ingredients
- 3 cups (loosely packed) (710ml) day-old cooked brown rice (The rice kernels should be firm, separated and cold so that they won't stick together)
- 2-3 Tablespoons (30-45ml) cooking oil
- 1/2 medium onion , chopped
- 2 cloves garlic , minced
- 1 large carrot , diced
- 1 cup (240ml) broccoli , cut into small florets
- 1/2 cup (120ml) sliced celery
- 1/2 teaspoon salt , or to taste
- 1 Tablespoon (15ml) soy sauce (or fish sauce) For Gluten Free use Tamari
- 1 egg
Instructions
- Heat a large non-stick pan over medium heat. Add the oil and then once oil is hot, add onions and garlic. Cook until softened, about 1 minute.
- Add carrots, cook for about 2 minute or until carrots become slightly softened. Then add broccoli, celery, salt and cook for about 2-3 minutes or until broccoli is tender.
- Add brown rice and cook and stir rice for about 2 minutes until it becomes hot. Add soy sauce or fish sauce and egg. Gently break up the egg in the rice, and mix egg in rice until it combines well into rice.
- Continue cooking for about 3-4 more minutes until rice, egg and vegetables are fully combined and cooked.
- Serve hot.
Nutrition
Calories: 268kcal | Carbohydrates: 40g | Protein: 6g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 41mg | Sodium: 692mg | Potassium: 326mg | Fiber: 4g | Sugar: 2g | Vitamin A: 3265IU | Vitamin C: 23mg | Calcium: 48mg | Iron: 1mg