Egg-Fried Broccoli Rice

Egg-Fried Broccoli Rice

Scientific experiences indicate that the extra greens we eat, the extra actual we are. As an illustration, for every serving of greens or fruit we eat, we carve support the threat of all-reason mortality (a measurement of general health and longevity) by 5 percent, with potentially the most tantalizing threat low cost viewed with eight servings per day and further. That manner that eating eight servings of greens and fruits per day needs to be viewed as a bare minimum for supporting health (perceive The Importance of Greens). It moreover manner that the extra we’re ready to amplify our vegetable intake, the extra advantages we’ll perceive mirrored in our health.

So, you might possibly well presumably be ready to imagine my pleasure when Sprouts Farmers Market challenged me to invent a recipe the usage of their fresh, frozen Organic Riced Broccoli!

Why am I so hooked in to broccoli rice?  Properly, beyond being scrumptious, broccoli is uniquely functional for our health!

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Broccoli is a member of the cabbage plant family, Brassicaceae, and its scientific title is Brassica oleracea. It originated in Italy extra than 2,000 years ago and the extinct Romans thought of as broccoli to be a extremely treasured gash!  And, broccoli is a nutritional powerhouse. A a hundred-gram serving, about 1 cup of florets, incorporates a whopping One hundred fifty% of your RDV of vitamin C, 127% of vitamin Good satisfactory, and a very good amount (5% to twenty%) of nutritional vitamins B1, B2, B5, and B6, folate, calcium, magnesium, phosphorous, potassium and manganese—occupied with utterly 34 calories!  Oh, and that identical serving affords 2.6 grams of dietary fiber!!!   If broccoli was a film considerable individual, it’d be repeatedly surrounded by paparazzi.

Broccoli is moreover prosperous in extremely functional phytonutrients, specifically, isothiocyanates, polyphenols (including quercetin and kaempferol), and carotenoids (including lutein and zeaxanthin). These phytonutrients are extremely tremendous antioxidants but moreover have proven antibacterial, antifungal, antitumor, antimutagenic, antiinflammatory, and neuroprotective properties, which is why ingesting them is linked to lower threat of chronic illness. Some kinds of isothiocyanates amplify the activity of segment II enzymes (equivalent to quinone reductase and glutamate cysteine ligase) that support private away toxic substances and cancer brokers from the physique (perceive What The Heck Does Our Liver Enact Anyway? Detoxing Defined).

Attributable to broccoli’s excessive fiber and polyphenol explain material, it’s moreover a boon to our gut microbiome!  Reports negate that eating extra broccoli might possibly well presumably support reinforce a healthy and diverse gut microbial community, supporting the growth of key probiotic strains of bacteria while suppressing the growth of pathogenic ones.

All-in-all, there’s some very compelling causes to amplify our consumption of greens in general, and broccoli specifically. This brings me support to broccoli rice.  It’s a gargantuan tasty manner to up our broccoli intake, swapping it in for white rice (perceive What’s a “Friendly Starch”? ) or the extra historically Paleo cauli-rice in all your approved recipes! As a bonus, it cooks in barely a jiffy, making a broccoli rice-primarily based meal mercurial and simple even for potentially the most demanding weeknight.

Egg-Fried Broccoli Rice


Cook dinner


Yield 2-three servings


  • three tablespoons extra virgin olive oil or avocado oil
  • 2 garlic cloves, crushed
  • 2 teaspoons grated ginger
  • 1 pound mixed scramble fry veggies(any aggregate of broccoli florets, sliced carrots, snow peas, sliced mushrooms, sliced bell pepper and/or onion wedges; set apart prep time by the usage of pre-carve alternatives)
  • eight oz. frozen cooked and peeled prawns, thawed
  • 1 12-ounce kit of Sprouts Organic Riced Broccoli, frozen
  • 1/eight teaspoon salt
  • three eggs
  • three teaspoons toasted sesame oil, divided
  • 2 tablespoons coconut aminos
  • 2 spring onions, sliced
  • 2 teaspoons sesame seeds


  1. Trek eggs with 1 teaspoon of sesame oil till frothy. Plot apart.
  2. Heat a wok over medium-excessive warmth. Add oil, garlic and ginger and cook dinner, stirring repeatedly, till fragrant, about 30 seconds.
  3. Add mixed greens to wok and cook dinner, stirring repeatedly, till cooked al dente, about three to 4 minutes.
  4. Add prawns and cook dinner (tranquil stirring repeatedly) till heated thru, about 2 minutes.
  5. Sooner than opening the kit of Riced Broccoli, bang the rep on the counter a few instances to interrupt up any gargantuan clumps. Add the frozen riced broccoli and salt to the wok.  Cook dinner, stirring repeatedly, for 1 minute.
  6. Blueprint a gargantuan set apart in the bottom of the wok by pushing the prawns and veggies up the facet. Pour the eggs into the set apart and let predicament.
  7. Mix the eggs into the relaxation of the way. Add final 2 teaspoons of sesame oil and coconut aminos and scramble to incorporate.
  8. Transfer to a serving dish and garnish with sliced spring onions and sesame seeds.
  9. Experience!


Attend it straightforward with Sprouts Recede Fry Greens or Vegetable Medley, pre-carve and pre-washed veggies on hand in the Blueprint Division.  As a bonus, this cuts manner down on the prep time for this meal, so you might possibly well presumably be ready to have dinner on the table in about quarter-hour!

Recede frying is enormous, on tale of it cooks a scrumptious meal in a short time. On the opposite hand, it might possibly possibly possibly presumably presumably also fair moreover be pretty demanding with all that fixed stirring. So, produce determined to put collectively all of your way, even measuring out your sesame oil and coconut aminos earlier than you delivery cooking.

You might possibly possibly presumably be ready to up the protein of this dish by the usage of a elephantine pound of prawns other than eight oz..

A enormous thanks to Sprouts Farmers Marketplace for sponsoring this recipe and tense me to present what is now a brand fresh approved in my dwelling!

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