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Broccoli And Rice Stir Fry Recipe

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TERIYAKI CHICKEN BROCCOLI STIR FRY RECIPE + WonkyWonderful
TERIYAKI CHICKEN BROCCOLI STIR FRY RECIPE + WonkyWonderful from wonkywonderful.com

Description

This broccoli and rice stir fry recipe is a quick and easy meal that is perfect for busy weeknights. The dish is packed with healthy ingredients like broccoli, carrots, and brown rice, which makes it a nutritious choice for any meal. The recipe is also vegan-friendly, making it a great option for those who follow a plant-based lifestyle.

Prep Time

The prep time for this recipe is approximately 15 minutes.

Cook Time

The cook time for this recipe is approximately 20 minutes.

Ingredient

  • 1 cup brown rice
  • 2 cups water
  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 cloves garlic, minced
  • 1 tbsp ginger, grated
  • 2 cups broccoli florets
  • 1 cup carrots, sliced
  • 1 tbsp soy sauce
  • Salt and pepper, to taste

Equipment

  • Large frying pan or wok
  • Cooking spoon
  • Cooking pot with lid
  • Cutting board and knife
  • Measuring cups and spoons

Method

  1. Rinse the brown rice and add it to a pot with 2 cups of water. Bring the water to a boil, then reduce to a simmer and cover the pot. Cook for 15-20 minutes until the rice is tender and the water has been absorbed.
  2. While the rice is cooking, heat the olive oil in a large frying pan or wok over medium-high heat.
  3. Add the diced onion, minced garlic, and grated ginger to the pan. Cook for 2-3 minutes until the onion is translucent and the garlic is fragrant.
  4. Add the broccoli and sliced carrots to the pan. Cook for 5-7 minutes until the vegetables are tender but still crisp.
  5. Add the cooked brown rice to the pan and stir to combine with the vegetables.
  6. Drizzle the soy sauce over the top of the stir fry and stir to evenly coat the vegetables and rice.
  7. Season with salt and pepper to taste.
  8. Serve the stir fry hot and enjoy!

Notes

  • You can use any vegetables you like in this stir fry recipe, such as bell peppers or mushrooms.
  • To add some protein to this dish, you can add tofu or tempeh.
  • You can also add some heat to this dish by adding crushed red pepper flakes or sriracha sauce.

Nutrition Info

  • Calories: 230
  • Protein: 5g
  • Carbohydrates: 41g
  • Fiber: 4g
  • Fat: 6g
  • Sodium: 280mg

Recipe Tips

  • Make sure to rinse the brown rice thoroughly before cooking to remove any excess starch.
  • Cut the vegetables into similar sizes to ensure they cook evenly.
  • If the pan seems dry while cooking, you can add a splash of water or vegetable broth to prevent sticking.
  • Leftovers can be stored in an airtight container in the fridge for up to 3 days.

Enjoy your delicious and healthy broccoli and rice stir fry!


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