BROCCOLI AND RICE STIR FRY RECIPES

Name: Broccoli & Rice Stir Fry
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 3 , 3 serving(s)
Ingredients: 2 cups broccoli, fresh or frozen; 1 teaspoon toasted sesame oil; 2 teaspoons olive oil; 2 -4 fresh garlic cloves, minced; 1/2 teaspoon shredded fresh ginger; 1/4 teaspoon red pepper flakes (or more, to taste); 2 cups cooked rice; 1/4 cup prepared stir-fry sauce (I use Kikkoman's brand)

BROCCOLI & RICE STIR FRY RECIPE - FOOD.COM

Broccoli & Rice Stir Fry Recipe - Food.com image

Easy and quick for a weeknight dinner, especially if you have cooked rice on hand. Using fresh garlic and ginger (rather than powdered) doesn't take too much extra prep time, and gives this recipe a much more complex flavor.

Total Time 20 minutes

Prep Time 5 minutes

Cook Time 15 minutes

Yield 3 , 3 serving(s)

Number Of Ingredients 8

Ingredients

2 cups broccoli, fresh or frozen
1 teaspoon toasted sesame oil
2 teaspoons olive oil
2 -4 fresh garlic cloves, minced
1/2 teaspoon shredded fresh ginger
1/4 teaspoon red pepper flakes (or more, to taste)
2 cups cooked rice
1/4 cup prepared stir-fry sauce (I use Kikkoman's brand)

Steps:

Place broccoli in a microwave-safe bowl with 1/2 c water. Cover loosely and microwave 7-10 minutes or until mostly cooked.
In large skillet or wok, heat both oils. Add garlic, ginger, and red pepper; cook about 1 minute, or until fragrant. Do not allow garlic to brown.
Stir in cooked broccoli and stirfry until cooked to desired doneness. Stir in cooked rice and stir fry sauce. Stir until heated through.

Nutrition Facts : Calories 225.3, FatContent 5, SaturatedFatContent 0.7, CholesterolContent 0, SodiumContent 20.5, CarbohydrateContent 40.3, FiberContent 2, SugarContent 1.1, ProteinContent 4.8

STIR-FRY WITH BROCCOLI & BROWN RICE RECIPE | BBC GOOD FOOD

Stir-fry with broccoli & brown rice recipe | BBC Good Food image

Combine ready-to-cook vegetarian, chicken-style pieces with super-healthy broccoli, ginger and garlic for a quick, veggie dinner

Provided by Sara Buenfeld

Categories Dinner, Main course, Supper

Total Time 30 minutes

Prep Time 10 minutes

Cook Time 20 minutes

Yield 2

Number Of Ingredients 11

Ingredients

200g trimmed broccoli florets (about 6) halved
0.5 x 300g pack Quorn chicken-style pieces (or similar vegetarian product), diced
15g ginger , cut into shreds
2 garlic cloves , cut into shreds
1 red onion , sliced
1 roasted red pepper , from a jar, cut into cubes
2 tsp olive oil
1 tsp mild chilli powder
1 tbsp reduced-salt soy sauce
1 tbsp honey
250g pack cooked brown rice

Steps:

In a medium pan, pour boiling water over the broccoli then boil for 4 mins.
Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the vegetarian, chicken-style pieces and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.

Nutrition Facts : Calories 436 calories, FatContent 11 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 58 grams carbohydrates, SugarContent 16 grams sugar, FiberContent 6 grams fiber, ProteinContent 24 grams protein, SodiumContent 2 milligram of sodium

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BROCCOLI AND CHICKEN STIR-FRIED RICE RECIPE - FOOD.COM

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