Healthy Broccoli Stir Fry Recipe
created by
Pooja C. Sep. 14, 2023
“I had a brown rice stir fry with veggies like carrots peas peppers and broccoli and topped with fried egg. I felt very full after the dinner and it was really delicious; one portion was more than enough to fill me up. I paired it with 500mL water.”
Coach Sam
“Sounds delicious! Youve done an excellent job including lean proteins fiber-rich veggies and a whole grain like brown rice. Well done on listening to your body and recognizing that one portion was enough to fill you up.”
Instructions
1.
1. Heat olive oil in a large skillet or wok over medium heat.
2.
2. Add minced garlic and sauté for about 30 seconds until fragrant.
3.
3. Add the sliced carrots and bell peppers, cooking for 3-4 minutes until slightly tender.
4.
4. Stir in the broccoli and peas, cooking for another 3-4 minutes until all vegetables are tender-crisp.
5.
5. In a small bowl, mix the light soy sauce and honey, then pour over the vegetables, stirring to combine.
6.
6. Push the vegetables to one side of the skillet and crack the eggs into the other side, scrambling them until fully cooked.
7.
7. Combine the scrambled eggs with the vegetables, then add the cooked brown rice, mixing everything together until heated through.
8.
8. Serve hot, garnished with additional soy sauce if desired.
Ingredients
1.
2 cups brown rice (cooked)
2.
1 cup broccoli florets
3.
1 cup mixed bell peppers (red, yellow, green), sliced
4.
1 cup peas (fresh or frozen)
5.
1 cup carrots, sliced
6.
2 cloves garlic, minced
7.
2 tablespoons light soy sauce
8.
1 tablespoon honey
9.
2 large eggs
10.
1 tablespoon olive oil (or cooking spray)
Nutrition
calories
350
fat
10
saturates
2
carbs
55
fibers
8
sugar
5
added sugar
1
protein
12
Healthy Broccoli Stir Fry Recipe
My Rating
Pooja C.Author
"I had a brown rice stir fry with veggies like carrots peas peppers and broccoli and topped with fried egg. I felt very full after the dinner and it was really delicious; one portion was more than enough to fill me up. I paired it with 500mL water."
Coach Sam
"Sounds delicious! Youve done an excellent job including lean proteins fiber-rich veggies and a whole grain like brown rice. Well done on listening to your body and recognizing that one portion was enough to fill you up."