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Prep Time:30 minsTotal Time:30 minsServings:1Yield:1 3/4 cupsJump to Nutrition Facts
Prep Time:30 minsTotal Time:30 minsServings:1Yield:1 3/4 cups
Prep Time:30 mins
Prep Time:
30 mins
Total Time:30 mins
Total Time:
Servings:1
Servings:
1
Yield:1 3/4 cups
Yield:
1 3/4 cups
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2teaspoonscanola oil, divided4ouncesstir-fry beef or boneless, skinless chicken breast, cut into bite-size pieces1cupchopped broccoli florets3tablespoonswater1clovegarlic, minced½teaspoonminced fresh ginger¾cupcooked brown rice1tablespoonreduced-sodium soy sauce1tablespoonseasoned rice vinegar1large egg⅛teaspoon1/8-1/4 teaspoon crushed red pepper
Cook Mode(Keep screen awake)
Ingredients
2teaspoonscanola oil, divided
4ouncesstir-fry beef or boneless, skinless chicken breast, cut into bite-size pieces
1cupchopped broccoli florets
3tablespoonswater
1clovegarlic, minced
½teaspoonminced fresh ginger
¾cupcooked brown rice
1tablespoonreduced-sodium soy sauce
1tablespoonseasoned rice vinegar
1large egg
⅛teaspoon1/8-1/4 teaspoon crushed red pepper
DirectionsHeat 1 teaspoon oil in a medium skillet over medium-low heat. Add beef (or chicken) and cook, stirring, until cooked through, 4 to 5 minutes. Transfer the beef (or chicken) to a plate and return the pan to the heat. Add the remaining 1 teaspoon oil to the pan. Add broccoli and water. Cook, stirring often, until tender and starting to brown, 5 to 7 minutes. Add garlic and ginger; cook, stirring, for 2 minutes more. Stir in rice, soy sauce and vinegar; cook, stirring, for 2 to 3 minutes. Create a well in the center and crack the egg in the middle. Scramble the egg, then stir into the rice, along with the cooked beef (or chicken). Serve with crushed red pepper, if desired.Originally appeared: EatingWell.com, July 2018
Directions
Heat 1 teaspoon oil in a medium skillet over medium-low heat. Add beef (or chicken) and cook, stirring, until cooked through, 4 to 5 minutes. Transfer the beef (or chicken) to a plate and return the pan to the heat. Add the remaining 1 teaspoon oil to the pan. Add broccoli and water. Cook, stirring often, until tender and starting to brown, 5 to 7 minutes. Add garlic and ginger; cook, stirring, for 2 minutes more. Stir in rice, soy sauce and vinegar; cook, stirring, for 2 to 3 minutes. Create a well in the center and crack the egg in the middle. Scramble the egg, then stir into the rice, along with the cooked beef (or chicken). Serve with crushed red pepper, if desired.
Originally appeared: EatingWell.com, July 2018
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Nutrition Facts(per serving)522Calories20gFat49gCarbs36gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
