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!

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
Contains
Eggs, Grains, Sesame, Soy
Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

514kcal
Calories
32g
Total Fat
38g
Carbs
8g
Sugars
22g
Protein
11g
Fibre
6mg
Iron
33%
 
150mg
Magnesium
36%
 
441mg
Phosporus
35%
 
1091mg
Potassium
23%
 
927mg
Sodium
40%
 
0mg
Vitamin B1
0%
0.8mcg
Vitamin B12
33%
 
1.8mcg
Vitamin D
9%
 
3.5mg
Vitamin E
23%
 
233mcg
Vitamin B9
58%
 
255mcg
Vitamin A
28%
 
82mg
Vitamin C
91%
 
3.6mg
Zinc
33%
 
324mcg
Vitamin K
270%
 
0.6mg
Copper
67%
 
0.5mg
Vitamin B2
38%
 
4mg
Vitamin B3
25%
 
0.6mg
Vitamin B6
35%
 
198mg
Calcium
15%
 
Calories: 514kcal; Total Fat: 32g; Carbs: 38g; Sugars: 8g; Protein: 22g; Fibre: 11g; Iron: 6mg (33%); Magnesium: 150mg (36%); Phosporus: 441mg (35%); Potassium: 1091mg (23%); Sodium: 927mg (40%); Vitamin B1: 0mg (0%); Vitamin B12: 0.8mcg (33%); Vitamin D: 1.8mcg (9%); Vitamin E: 3.5mg (23%); Vitamin B9: 233mcg (58%); Vitamin A: 255mcg (28%); Vitamin C: 82mg (91%); Zinc: 3.6mg (33%); Vitamin K: 324mcg (270%); Copper: 0.6mg (67%); Vitamin B2: 0.5mg (38%); Vitamin B3: 4mg (25%); Vitamin B6: 0.6mg (35%); Calcium: 198mg (15%)
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Notes

Alternatives:

broccoli - kale, green beans

leek - mangetout, sugarsnap peas, green beans

spring onion - pak choi, peas

Why is this healthy?
Plant
points
High
protein
High
fibre
Prebiotics
3+ fruits &
vegetables
Contains
Eggs, Grains, Sesame, Soy
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User comments (3)

Emma 3 months ago

Satisfying with the rice and egg

Sarah 3 months ago

Lovely. We had veggie sausages or burger not as not enough on own for main meal. We cooked broccoli for longer as found it was a little hard for us

Susan 6 months ago

Quick, easy & tasty as well as being healthy. Really enjoyed this & it's also another great way to use broccoli!

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