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Yield: Serves 4. 2 cups per serving.
Recipes
Broccoli Fried Rice
| Nutrition Information | |
| Calories: | 274 |
| Total Fat: | 4g |
| Saturated Fat: | 0g |
| Trans Fat: | 0g |
| Cholesterol: | 0mg |
| Sodium: | 327mg |
| Carbohydrates: | 50g |
| Dietary Fiber: | 5.5g |
| Sugars: | 3g |
| Protein: | 10g |
| Vitamin A: | 1061iu (21%) |
| Vitamin C: | 63mg (105%) |
| Calcium: | 61mg (6%) |
| Iron: | 1.5mg (8%) |
4 cups cooked brown rice
2 teaspoons vegetable oil
1/2 cup sliced green onions
3 cups raw broccoli florets
1/4 cup egg white or nonfat egg substitute
2 tablespoons light soy sauce
Heat a large non-stick skillet or wok over medium-high heat. Add the oil and saute the green onions for a few minutes. Add the broccoli and cook until crisp-tender, about 3-4 minutes.
Add the eggs to the center of the pan and scramble them until done. Season with soy sauce. Add the rice and cook until heated through, about 3 minutes.
Serve hot. This dish goes well with baked fish or chicken.
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