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Stir-Fried Broccoli Rice

 
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A quick and easy weeknight meal. It fills you up with all these yummy ingredients and great flavors. It's also light and nutritious.

Yield

2

servings

Prep

10

min

Cook

20

min

Ready

30

min

Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Sodium
 

Ingredients

½ cup rice
long-grain, white
¼ pound broccoli florets
3 teaspoons sesame oil
½ medium onions
sliced
2 medium garlic cloves
crushed
*
¼ cup stock
vegetable
¼ cup cilantro
fresh,
black pepper
fresh
*
salt
to taste
*

Directions

Bring large pot with 3 to 4 quarts water to boil. Add rice, stir once and boil 8 minutes. Wash broccoli. Add to rice; boil 3 more minutes. Drain well.

Meanwhile, heat 2 teaspoons oil in wok or skillet and add onions. Stir-fry 3 minutes. Add garlic, rice and broccoli. Toss for several minutes.

Mix chicken stock, cilantro and remaining oil together. Add to wok. Toss well. Add salt and pepper to taste. Serve warm.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 168g (5.9 oz)
Amount per Serving
Calories 25926% of calories from fat
 % Daily Value *
Total Fat 8g 12%
Saturated Fat 1g 6%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 116mg 5%
Total Carbohydrate 14g 14%
Dietary Fiber 1g 4%
Sugars g
Protein 12g
Vitamin A 35% Vitamin C 92%
Calcium 5% Iron 6%
* based on a 2,000 calorie diet How is this calculated?

 

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