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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 qu...ick and easy Asian style dish. We are using pre-cooked for this dish, it's a great way of using up leftovers! Read more 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!

Overview Ingredients Method
Prep time
10 mins
Cook time
15 mins
FREEZER FRIENDLY
No
SHELF LIFE
2 days
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Diet
Pescatarian Vegetarian
Contains
Eggs, Soy
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

22g
Protein
495kcal
Calories
32g
Total Fat
33g
Carbs
7g
Sugars
11g
Fibre
194mg
Calcium
15%
 
5mg
Iron
28%
 
140mg
Magnesium
33%
 
991mg
Potassium
21%
 
924mg
Sodium
40%
 
0mg
Vitamin B1
0%
0.8mcg
Vitamin B12
33%
 
1.8mcg
Vitamin D
9%
 
3.5mg
Vitamin E
23%
 
230mcg
Vitamin B9
58%
 
255mcg
Vitamin A
28%
 
81mg
Vitamin C
90%
 
3.5mg
Zinc
32%
 
324mcg
Vitamin K
270%
 
0.6mg
Copper
67%
 
0.5mg
Vitamin B2
38%
 
3.8mg
Vitamin B3
24%
 
0.5mg
Vitamin B6
29%
 
433mg
Phosphorus
35%
 
Protein: 22g; Calories: 495kcal; Total Fat: 32g; Carbs: 33g; Sugars: 7g; Fibre: 11g; Calcium: 194mg (15%); Iron: 5mg (28%); Magnesium: 140mg (33%); Potassium: 991mg (21%); Sodium: 924mg (40%); Vitamin B1: 0mg (0%); Vitamin B12: 0.8mcg (33%); Vitamin D: 1.8mcg (9%); Vitamin E: 3.5mg (23%); Vitamin B9: 230mcg (58%); Vitamin A: 255mcg (28%); Vitamin C: 81mg (90%); Zinc: 3.5mg (32%); Vitamin K: 324mcg (270%); Copper: 0.6mg (67%); Vitamin B2: 0.5mg (38%); Vitamin B3: 3.8mg (24%); Vitamin B6: 0.5mg (29%); Phosphorus: 433mg (35%)
Show more
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Diet
Pescatarian Vegetarian
Contains
Eggs, Soy

Ingredients

Serves 2
Metric Imperial
broccoli
cut into 2cm florets
sesame oil
leek
sliced
roughly chopped
grated
garlic cloves
grated
wholegrain rice (cooked)
whisked
dark soy sauce
white sesame seeds
to serve
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Method

1

Gather your ingredients.

2

Add half the sesame oil to the pan with the leek and spring onions and cook for 5 minutes.

Then add the garlic, ginger and broccoli. Stir into the vegetables for a minute and add a splash of water to the pan. Cover and cook for a further 2 minutes until the broccoli has softened.

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