Healthy Broccoli Fried Rice

Fiber-Powered Broccoli Fried Rice That will Give your Weight Loss Healthy Chinese Twist

250 Kcal I 30 Mins I Serves 3-4

Craving a delicious and satisfying meal that won't derail your weight loss goals? Look no further than our Healthy Broccoli Fried Rice! This clever twist on the classic takeout favorite packs all the flavor you love while keeping calories in check.

By swapping traditional white rice for cauliflower rice and loading up on nutrient-dense broccoli, we've created a dish that's both filling and figure-friendly. Whether you're actively trying to shed pounds or simply looking for a lighter option, this recipe is sure to become a go-to in your healthy eating arsenal.

Nutritional Information

18 g Protein I 7 g Fiber I 11 g Fats

About the Recipe:

This healthy broccoli fried rice recipe aids weight loss by significantly reducing calorie intake compared to traditional fried rice. The use of cauliflower rice instead of white rice dramatically cuts carbs and calories while increasing fiber content.

Broccoli, the star ingredient, is low in calories but high in nutrients and fiber, promoting fullness and supporting digestive health. The recipe likely incorporates lean proteins and minimal oil, enhancing its weight loss benefits.

This recipe provides a satisfying, flavorful alternative to a typically high-calorie dish. It allows individuals to enjoy a favorite meal while staying within their caloric goals for weight management.

Ingredients

Here's a list of ingredients for the broccoli fried rice recipe:
• Cauliflower rice (1 medium head, riced)
• Broccoli florets (2 cups, chopped small)
• Lean protein (e.g., diced chicken breast or tofu, 1 cup)
• Eggs (2, beaten)
• Garlic (2 cloves, minced)
• Ginger (1 tsp, grated)
• Low-sodium soy sauce (2 tbsp)
• Sesame oil (1 tsp)
• Olive oil or cooking spray (1 tbsp)
• Green onions (2, sliced)
• Carrots (1/2 cup, diced)
• Frozen peas (1/2 cup)
• Salt and pepper to taste

Method of Preparation

Here is the step-wise prep for this nutritious dish:

Step 1- Get the cauliflower rice ready if you haven't already riced it. Just pulse the cauliflower florets manually (kaddu kas) until they're rice-sized.

Step 2- Now, heat a large skillet over sim heat. Add a touch of olive oil or give it a spritz of cooking spray.

Step 3- Toss in your protein of choice—chicken or tofu work great. Cook it until it's nicely browned, then set it aside.

Step 4- Scramble the eggs(optional) in the same pan. Once they're done, put them on the plate with your protein.

Step 5- It's time for the aromatics! Add the minced garlic and grated ginger. Let them sizzle for about 30 seconds until they're fragrant.

Step 6- Now for the veggies: Add your broccoli, carrots, and peas. Stir-fry these for a few minutes until they start to soften.

Step 7- It's cauliflower rice time! Add it to the pan and stir-fry for a couple of minutes. You want it to get a little crispy.

Step 8- Reunion time - add your protein and eggs back to the pan.

Step 9- Season it up! Pour in the soy sauce and sesame/olive oil. Give everything a nice stir to spread everything evenly.

Step 10- Finally, toss in those sliced green onions and give it a final stir.

Your broccoli fried rice is ready to enjoy. Now dig in and enjoy your delicious, weight-loss-friendly meal!