Healthy Broccoli Fried Rice Recipe


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Healthy Broccoli Fried Rice Recipe

5/5 stars  100% LIKED IT    4 REVIEWS ALL GOOD

Added to 28 cookbooks   This recipe has been viewed 13693 times

Bursting with protein power and the goodness of antioxidants , broccoli is a nutri-dense veggie worth including in your everyday diet.

Being low in calories , fat and carbohydrates, it can comfortably be included in at least one meal every day.

It can be made into a soup , added to your subzi , relished as a baked snack , or cooked in many other forms, which makes it easy to consume.

This delicious recipe shows you how to make a fried rice using brown rice and broccoli. In this Healthy Broccoli Fried Rice, the beneficial veggie is tossed with brown rice and spices in very little oil.

Healthy though it is, remember to stick to the mentioned portion size to stay within good limits.

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Healthy Broccoli Fried Rice Recipe recipe - How to make Healthy Broccoli Fried Rice Recipe

Preparation Time:    Cooking Time:    Total Time:     Makes 3 servings
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Ingredients
Method
    Method
  1. Heat the oil in a broad non-stick pan, add the garlic and dry red chillies and sauté on a medium flame for 30 seconds.
  2. Add the onions, ginger and green chillies and sauté on a medium flame for 1 minute.
  3. Add the capsicum and sauté on a medium flame for 1 minute.
  4. Add the broccoli and sauté on a medium flame for 1 minute.
  5. Add the brown rice, soy sauce and salt, mix gently and cook on a medium flame for 2 minutes.
  6. Serve hot.

Healthy Broccoli Fried Rice Video by Tarla Dalal

Healthy Broccoli Fried Rice Recipe recipe with step by step photos

Things to remember while making Fried Rice

  1. If you do not have a wok, then use a thin-bottomed broad non-stick pan or a kadhai.
  2. For best results use leftover brown rice to prepare the broccoli fried rice. You can toss them in no time and they give the best results. Also, if you are cooking brown rice freshly then cook in a pan rather than a pressure cooker make them 2-3 hours prior so, all the excess moisture evaporates.
  3. Adjust the quantity of spices to suit your taste buds.
  4. Healthy Broccoli Fried Rice Recipe is easy to pack and carry anywhere.
  5. You can enjoy it as it is or accompany with healthy Chinese recipes like hakka mushrooms and clear soup with mixed vegetables to make a complete meal.

How to cook Brown rice in a pan

  1. Soak the brown rice in enough water in a bowl for 2 hours. Drain well. ¾ cup of raw rice would yield you approximately 2.25 cups of cooked brown rice.
  2. Boil enough water in a deep non-stick pan, add the salt and soaked and drained brown rice, mix well and cook on a medium flame for approx. 25 minutes, while stirring occasionally.
  3. Drain the brown rice well, transfer to a plate and separate each grain using a fork lightly. Keep aside.
  4. The glycemic index of brown rice is 20% lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis, it is good for  your heart. Also, the low GI makes it suitable for people on weight loss diet. See article is brown rice good for you? 

How to make Healthy Broccoli Fried Rice Recipe

  1. Heat the oil in a broad non-stick pan, add the garlic. The pungency of garlic makes all Chinese recipes delightful.
  2. Add the dry red chillies and sauté on a medium flame for 30 seconds. They perk up the broccoli fried rice greatly.
  3. Add the onions. You can also add other colorful vegetables like carrots, spring onion, pakchoy and purple cabbage.
  4. Now add ginger and green chillies and sauté on a medium flame for 1 minute. The unique tang of fresh ginger and the heat from green chillies enhance the taste of Chinese brown rice broccoli fried rice.
  5. Add the capsicum and sauté on a medium flame for 1 minute.
  6. Add the broccoli and sauté on a medium flame for 1 minute. We have blanched the broccoli. To blanch the broccoli florets, place the chopped broccoli in a microwave-proof bowl, add water & salt in it. Microwave on high for 1 minutes. If you add water to a microwave-proof bowl & boil it first and then add broccoli then it would just take 30 seconds to blanch broccoli.
  7. Add the cooked brown rice.
  8. For seasoning, add soy sauce and salt, mix gently and cook on a medium flame for 2 minutes.
  9. Serve the healthy broccoli fried rice hot.

Nutrient values (Abbrv) per serving
Energy182 cal
Protein3.8 g
Carbohydrates31.8 g
Fiber2 g
Fat4.5 g
Cholesterol0 mg
Sodium118.4 mg

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Reviews

Healthy Broccoli Fried Rice Recipe
5
 on 07 Sep 18 09:44 PM


Excellent dish! Everyone in my family loved it a lot. Thank you for such an amazing recipe.
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Tarla Dalal    Happy to know you liked the recipe. Do try more and more recipes and let us know how you enjoyed them. Happy cooking!!
Reply
12 Sep 18 05:42 PM
Healthy Broccoli Fried Rice Recipe
5
 on 06 Aug 18 03:59 PM


Can the rice be changed to quinoa ?
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Tarla Dalal    yes, you can substitute rice with quinoa.
Reply
06 Aug 18 04:03 PM
Healthy Broccoli Fried Rice Recipe
5
 on 16 Jul 18 09:36 PM


Super healthy and very delicious recipe!
| Hide Replies
Tarla Dalal    Happy to know you liked the recipe. Do try more and more recipes and let us know how you enjoyed them. Happy cooking!!
Reply
17 Jul 18 08:55 AM
Healthy Broccoli Fried Rice Recipe
5
 on 20 Mar 18 08:53 AM


This healthy version of chinese rice is really tasty and full of health...the brown rice used along with the vegetables makes it a meal by itself...my family loved it and said wow this is really healthy and filling....