Stir Fries
3.5
Broccoli Egg Fried Rice
A typical egg fried rice dish with added brassica vegetables and high fibre leeks to improve it's nutrient value without losing the flavour of this quick and easy Asian style dish. We are using pre-cooked for this dish, it's a great way of using up leftovers!
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Prep time
10 minutes
Cook time
15 minutes
FREEZER FRIENDLY
No
SHELF LIFE
2 days
Helps with
π©πΌβπ¦° Menopause Health
π« Heart Health
π§ Brain Health
π Mental Wellbeing
π₯ Anti-Inflammatory
Why is this healthy?
Contains prebiotics
Contains herbs or spices
Is a source of vitamin C
Has less than 10g of added sugar
Has more than 10g of fibre
Has more than 25% of Zinc RDA
Is a source of carotenoids
Has more than 25% of Magnesium RDA
Has more than 25% of Iron RDA
Contains 3+ vegetables portions
Has more than 20g of protein
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Contains brassicas
Contains 3+ fruit and vegetable portions
Contains nuts or seeds
Contains
Sesame, Grains, Soy, Eggs Why is this healthy?
Contains prebiotics
Contains herbs or spices
Is a source of vitamin C
Has less than 10g of added sugar
Has more than 10g of fibre
Has more than 25% of Zinc RDA
Is a source of carotenoids
Has more than 25% of Magnesium RDA
Has more than 25% of Iron RDA
Contains 3+ vegetables portions
Has more than 20g of protein
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Contains brassicas
Contains 3+ fruit and vegetable portions
Contains nuts or seeds
NUTRITION PER SERVING (Read more)
516kcal
Calories
24g
Protein
34g
Total Fat
33g
Carbs
11g
Fibre
7g
Sugars
201mg
Calcium
15%
6mg
Iron
31%
141mg
Magnesium
34%
461mg
Phosporus
37%
1011mg
Potassium
22%
943mg
Sodium
41%
4mg
Zinc
33%
1mg
Copper
65%
0mg
Vitamin B1
39%
1mg
Vitamin B2
47%
4mg
Vitamin B3
24%
1mg
Vitamin B6
33%
241mcg
Vitamin B9
60%
282mcg
Vitamin A
31%
1mcg
Vitamin B12
38%
81mg
Vitamin C
90%
2mcg
Vitamin D
11%
4mg
Vitamin E
24%
324mcg
Vitamin K
270%
Calories: 516kcal; Protein: 24g; Total Fat: 34g; Carbs: 33g; Fibre: 11g; Sugars: 7g; Calcium: 201mg (15%); Iron: 6mg (31%); Magnesium: 141mg (34%); Phosporus: 461mg (37%); Potassium: 1011mg (22%); Sodium: 943mg (41%); Zinc: 4mg (33%); Copper: 1mg (65%); Vitamin B1: 0mg (39%); Vitamin B2: 1mg (47%); Vitamin B3: 4mg (24%); Vitamin B6: 1mg (33%); Vitamin B9: 241mcg (60%); Vitamin A: 282mcg (31%); Vitamin B12: 1mcg (38%); Vitamin C: 81mg (90%); Vitamin D: 2mcg (11%); Vitamin E: 4mg (24%); Vitamin K: 324mcg (270%)
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Notes
Alternatives:
broccoli - kale, green beans
leek - mangetout, sugarsnap peas, green beans
spring onion - pak choi, peas
Helps with
π©πΌβπ¦° Menopause Health
π« Heart Health
π§ Brain Health
π Mental Wellbeing
π₯ Anti-Inflammatory
Why is this healthy?
Contains prebiotics
Contains herbs or spices
Is a source of vitamin C
Has less than 10g of added sugar
Has more than 10g of fibre
Has more than 25% of Zinc RDA
Is a source of carotenoids
Has more than 25% of Magnesium RDA
Has more than 25% of Iron RDA
Contains 3+ vegetables portions
Has more than 20g of protein
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Contains brassicas
Contains 3+ fruit and vegetable portions
Contains nuts or seeds
Contains
Sesame, Grains, Soy, Eggs Sign up today to unlock this recipe and 800+ others
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Recipe categories:
Asian, Asian Inspired, Bowl Food, Fusion, Quick, Speedy Dinners, Stir Fries, Takeaway Twists
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