Healthy Recipe: Broccoli Fried Rice with Veggies & Eggs

Broccoli Fried Rice with Edamame & Zucchini

Recipe by Kaley Todd, MS, RDN | Photo by Erin Kunkel

Swapping some of your grains for veggies slashes calories and boosts your intake of greens. If you’re into cauliflower “rice,” you can make broccoli rice the same way, by blitzing it in a food processor. Bonus: Broccoli contains sulforaphane, an anti-cancer compound that has been shown to help prevent certain types of cancer, including liver and prostate. So forget the takeout, and try this delicious spin on fried rice, instead. It’s so low calorie, you can call it a side dish—make it a meal by sliding some seared prawns or scallops on top.

INGREDIENTS

1 large head of broccoli (about 1 lb/500 g)
1 tablespoon canola oil, plus 2 teaspoons
2 cloves garlic, minced
1 tablespoon minced fresh ginger
4 green onions, white and green parts, thinly sliced
1 cup (3 oz/90 g) cremini mushrooms, thinly sliced
1 cup (4 oz/125 g) diced red bell pepper
1 zucchini, trimmed and diced
1 cup (7 oz/220 g) shelled edamame, thawed if frozen
3 large eggs
2 to 3 tablespoons soy sauce, reduced sodium
Salt and freshly ground pepper

INSTRUCTIONS

Separate the broccoli florets and peel and chop the stem. Place the broccoli in a food processor and pulse until it resembles the texture of rice. Set aside.

In a wok or large skillet over medium-high heat, warm 1 tablespoon of the oil until hot but not smoking. Add the garlic, ginger, and green onions and stir until tender, about 2 minutes. Add the mushrooms, bell pepper, zucchini, edamame, and broccoli rice and stir until tender and heated through, 5 minutes.

Crack the eggs into a small bowl, and beat lightly with a fork. Make a well in the center of the broccoli rice. Add the remaining 2 teaspoons of oil, followed by the eggs, and cook, stirring gently, until nearly scrambled. Stir the eggs into the surrounding broccoli rice. Drizzle with the soy sauce and stir to coat. Season with salt and pepper to taste.

Spoon the broccoli fried rice into bowls and serve warm.

Makes 4 servings (as side dish)

Nutrition Facts (per serving)

Calories 229
Protein 15 g
Total fat 12 g
Saturated fat 2 g
Carbs 19 g
Fiber 7 g
Total sugars 7 g
Added sugars 0 g
Sodium 392 mg