Fried Rice with Broccoli and Eggs

Stir-frying rice is a great way to turn leftover rice into a quick and easy meal. It's important that the rice is cold so it won't become sticky while cooking; the oil coats the chilled grains and prevents clumping.

Yield: 6 servings (serving size: 1 1/3 cups)

Ingredients

• 3  cups  small broccoli florets
• 4  large eggs
• 2  tablespoons  water
• 1  tablespoon  vegetable oil, divided
• 1  tablespoon  minced peeled fresh ginger
• 2  garlic cloves, minced
• 4  cups  cooked long-grain rice, chilled
• 1/2  cup  shredded carrot
• 1/4  cup  fat-free, less-sodium chicken broth
• 2  tablespoons  low-sodium soy sauce
• 2  teaspoons  dark sesame oil
• 1/4  teaspoon  salt
• 1/4  cup  thinly sliced green onions

Preparation

Steam broccoli, covered, 2 minutes or until crisp-tender; rinse with cold water. Drain; cool.

Combine eggs and 2 tablespoons water. Heat 1 teaspoon vegetable oil in a large nonstick skillet or wok over medium-high heat. Add egg mixture; stir-fry 30 seconds or until soft-scrambled, stirring constantly. Remove egg mixture from pan.

Add 2 teaspoons vegetable oil to pan. Add ginger and garlic; stir-fry 30 seconds. Add rice; stir-fry 3 minutes. Add broccoli, carrot, and broth; cook 1 minute. Add cooked eggs, soy sauce, sesame oil, and salt; stir-fry 1 minute or until thoroughly heated. Sprinkle with green onions.

Nutritional Information

Calories:

254 (28% from fat)

Fat:

7.8g (sat 1.6g,mono 3.4g,poly 2g)

Protein:

9.9g

Carbohydrate:

36.4g

Fiber:

3.2g

Cholesterol:

142mg

Iron:

2.6mg

Sodium:

362mg

Calcium:

69mg