When hosting friends for dinner, I always feel some pressure to impress. Recently, I found a perfect dish that pairs wonderfully with everything from grilled chicken to savory tofu—broccoli fried rice!
This colorful dish is not just visually appealing but is also nutrient-packed, making it the ideal complement to any meal.
What is Broccoli Fried Rice?
Broccoli fried rice is a delicious twist on traditional fried rice, where fragrant rice meets vibrant broccoli and a medley of other vegetables. It’s all sautéed to perfection, resulting in a thoughtful harmony of textures and flavors.
What I love most is its versatility; you can serve it on its own for a light meal or alongside proteins. No matter how you spin it, this dish is a winner.
The Ingredients
Creating a vibrant bowl of broccoli fried rice requires a handful of straightforward ingredients that you might already have in your pantry. Here’s what you need:
- 3 cups brown rice, cooked and cooled: The heart of this dish, brown rice brings a nutty flavor and a chewy texture that’s hard to beat.
- 2 tablespoons toasted sesame oil, divided: This elevates the dish with its rich flavor that sings of Asian cuisines.
- 3 cups fresh broccoli, chopped into bite-sized pieces: These florets not only add color but also a satisfying crunch.
- 1/2 cup finely chopped yellow onion: This will provide a sweet base flavor.
- 2 large garlic cloves, finely minced: Because what dish isn’t better with garlic?
- 1 cup carrots, shredded or finely chopped: These sweet morsels contribute both sweetness and color.
- 1/4 teaspoon red pepper flakes (optional): If you want a little kick, this will do the trick.
- 3 tablespoons low-sodium soy sauce: A dash of umami to tie everything together.
- 1/2 teaspoon garlic powder: For an extra garlicky punch!
- 1/2 cup thinly sliced green onions: These provide freshness and a bit of zesty flair.
- 1 large egg, lightly beaten: For richness and binding.
How to Make Broccoli Fried Rice?
Making broccoli fried rice is straightforward. You’ll sauté your ingredients until they dance in the pan, creating a tasty feast in less than 30 minutes. Now, let’s break this down.
Step 1: Prepare the Rice
Begin with your cooked brown rice. If possible, use rice prepared a day in advance. Cold rice works best because it won’t turn mushy when you cook it.
Step 2: Sauté the Veggies
Heat a large skillet over medium heat and add one tablespoon of toasted sesame oil. Once hot, toss in the chopped onion. Cook until it turns translucent, about 3-4 minutes. Then, add the minced garlic and stir for another 30 seconds.
Step 3: Add Broccoli and Carrots
Next, introduce the broccoli and carrots into the skillet. Stir everything together and let it cook for about 5 minutes until the broccoli softens but still retains some crunch.
Step 4: Add Rice and Seasonings
Once the veggies are ready, it’s time to mix in the cold brown rice. Use your spatula to break up any clumps. Sprinkle in soy sauce, garlic powder, and red pepper flakes. Stir everything together thoroughly, ensuring each grain of rice is coated.
Step 5: Incorporate Egg and Green Onions
Create a small well in the middle of the rice and pour in the beaten egg. Stir it around to scramble, letting it cook through. Finally, fold in the green onions for an added touch of brightness right before you remove it from the heat.
Notes: Tips for Perfect Broccoli Fried Rice
- Use day-old rice for the best texture. Freshly cooked rice can be too sticky.
- Don’t overcook the broccoli. It should be tender but have a nice bite.
- Try adding protein like chicken, shrimp, or tofu for a heartier dish.
- If you prefer a bit of sweetness, consider adding peas or corn to the mix.
- For added crunch, top with sesame seeds or chopped nuts before serving.
Storage Tips
Leftovers? No problem! Here’s how to store your broccoli fried rice:
- Refrigerate: Keep it in an airtight container for up to 3-4 days.
- Freeze: Place in freezer-safe bags for up to 2 months. Thaw in the fridge before reheating.
- Reheat: Use the microwave or skillet. Add a splash of water to keep it moist.
Nutrition Information
Broccoli fried rice is not just tasty; it’s also nutritious. Here’s a breakdown per serving (about 1 cup):
- Calories: ~300
- Protein: 9 grams
- Carbohydrates: 48 grams
- Fiber: 5 grams
- Fat: 10 grams
- Vitamins: Rich in Vitamins A and C, calcium, and iron.
Serving Suggestions
This dish is so versatile! Here are five ideas on how to truly enjoy it:
- With Grilled Chicken: Serve it as a side to your favorite grilled chicken recipe. The flavors complement each other beautifully, making each bite delightful.
- Next to Tofu Stir-Fry: If you’re keeping it plant-based, pair broccoli fried rice with a spicy tofu stir-fry for an Asian-inspired feast.
- On a Bed of Greens: For a lighter option, serve it over a bed of mixed greens. Toss in some lime juice for zing.
- As a Breakfast Bowl: Top with a fried or poached egg and a sprinkling of sriracha for a breakfast that will kick your day off with a bang.
- For Meal Prepping: Scale up the recipe. Portion it out in containers for quick lunches during the week. Perfectly balanced and easy to grab!
Other Substitutes for Broccoli Fried Rice
Feeling creative? You can switch things up with these alternatives:
- Cauliflower Rice: For a low-carb option, use cauliflower rice instead of brown rice. It’s light yet satisfying.
- Quinoa: Swap in quinoa for a protein-packed twist that also offers a unique texture.
- Zucchini: Grate some zucchini and add it for extra veggies and moisture. Just be cautious not to overcook it!
- Bell Peppers: Substitute the carrots with bell peppers for sweetness and crunch. Colorful and tasty!
- Spinach: Add some fresh spinach at the end for a nutrient boost, folding it in until wilted.
Conclusion
I hope this adventure with broccoli fried rice inspires you to grab your wok and whip this dish up soon. It’s quick, easy, and perfect for any occasion! Whether you’re hosting or simply meal prepping for a busy week, this recipe offers a fresh take on a classic favorite.
You’ll not only enjoy the flavors but also feel good about the ingredients. Embrace the creativity—happy cooking!
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Broccoli Fried Rice Recipe – Simple Food Dishes
Description
When hosting friends for dinner, I always feel some pressure to impress. Recently, I found a perfect dish that pairs wonderfully with everything from grilled chicken to savory tofu—broccoli fried rice!
Ingredients
Instructions
Step 1: Prepare the Rice
-
Begin with your cooked brown rice. If possible, use rice prepared a day in advance. Cold rice works best because it won’t turn mushy when you cook it.
Step 2: Sauté the Veggies
-
Heat a large skillet over medium heat and add one tablespoon of toasted sesame oil. Once hot, toss in the chopped onion. Cook until it turns translucent, about 3-4 minutes. Then, add the minced garlic and stir for another 30 seconds.
Step 3: Add Broccoli and Carrots
-
Next, introduce the broccoli and carrots into the skillet. Stir everything together and let it cook for about 5 minutes until the broccoli softens but still retains some crunch.
Step 4: Add Rice and Seasonings
-
Once the veggies are ready, it’s time to mix in the cold brown rice. Use your spatula to break up any clumps. Sprinkle in soy sauce, garlic powder, and red pepper flakes. Stir everything together thoroughly, ensuring each grain of rice is coated.
Step 5: Incorporate Egg and Green Onions
-
Create a small well in the middle of the rice and pour in the beaten egg. Stir it around to scramble, letting it cook through. Finally, fold in the green onions for an added touch of brightness right before you remove it from the heat.
Servings 6
- Amount Per Serving
- Calories 300kcal
- % Daily Value *
- Total Fat 10g16%
- Total Carbohydrate 48g16%
- Dietary Fiber 5g20%
- Protein 9g18%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Use day-old rice for the best texture. Freshly cooked rice can be too sticky.
- Don’t overcook the broccoli. It should be tender but have a nice bite.
- Try adding protein like chicken, shrimp, or tofu for a heartier dish.
- If you prefer a bit of sweetness, consider adding peas or corn to the mix.
- For added crunch, top with sesame seeds or chopped nuts before serving.
