Easy Fried Rice (Brown Rice)

9 25 478
Ingredients Minutes Calories
Prep Cook Meals
15 min 10 min 1
Easy Fried Rice (Brown Rice)
Health Rating

Ingredients for 1 meal

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1/4 head Broccoli
1/2 cup Brown rice, medium-grain, dry (cooked according to package)
1/4 large Carrots (halved and thinly sliced)
1/2 large egg Egg
1/2 clove(s) Garlic (crushed)
1/3 cup Green/yellow string beans, raw (roughly chopped)
1/4 pepper(s) Red chili pepper (also chile or chilli)) (finely chopped)
1/2 tbsp Soy sauce, low sodium
1/2 tsp Vegetable oil

Instructions


Beat eggs with a fork until small bubbles appear. Heat a wok over medium-high heat until hot. Add 1 teaspoon of oil. Add eggs and swirl around wok to form a thin omelette. Cook for 1 minute. Turn and cook a further minute. Remove to a board. Thinly slice.

Add remaining oil, onion, garlic and chilli to wok. Stir-fry for 2 minutes. Increase heat to high. Add broccoli, carrot and beans. Stir-fry for 4 minutes, or until tender and crisp.

Add rice and soy sauce to wok. Stir-fry for 3 minutes, or until heated through. Add egg and stir to combine. Serve immediately.

Nutrition Facts

Per Portion

Calories 478
Calories from fat 72
Calories from saturated fat 15.2
Total Fat 8.0 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 2.7 g
Cholesterol 96 mg
Sodium 377 mg
Potassium 692 mg
Total Carbohydrate 87 g
Dietary Fiber 6.6 g
Sugars 4.9 g
Protein 14.0 g

Dietary servings

Per Portion


Grain 3.1
Meat Alternative 0.3
Vegetables 1.7

Energy sources


Pygal73%446.4055816279789252.3616703788324615%297.26352725359095165.764087538051612%348.0401765638016113.2771012143657373%15%12%CarbohydratesFatProtein
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