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Broccoli Fried Rice

Broccoli Fried Rice Photo
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%)

Yield: Serves 4. 2 cups per serving.

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.

Total Preparation & Cooking Time: 15 min. (5 Prep, 10 Cook)

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