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Monday, June 6, 2016

Beef and Broccoli Fried Rice






Using ground beef instead of stir-fry beef keeps the cost down. Day-old rice works best, so if you can, cook it in advance. Cost: $3.25/serving


By Irene Fong and The Canadian Living Test Kitchen
Source: Canadian Living Magazine: March 2015


Prep time 30 minutes
Total time 30 minutes
Portion size 4 servings


Ingredients
2 eggs
pinch salt
2 tsp (10 mL) vegetable oil
450 g extra-lean ground beef
225 g broccoli, chopped (about 3 cups)
1 carrot, cut in thin strips
2 cloves garlic, minced
half sweet red pepper, chopped
4 cups (1 L) cooked long-grain rice, (or 1 1/4 cups dried, cooked)
2 tbsp (30 mL) sodium-reduced soy sauce
1/2 tsp (2 mL) sesame oil
2 green onions, thinly sliced


Preparation
Lightly beat eggs with salt. In wok or large nonstick skillet, heat 1/2 tsp of the vegetable oil over medium-high heat; cook eggs, stirring, just until set, about 2 minutes. Scrape into bowl. Wipe out wok; cook beef over medium-high heat, breaking up with spoon, until no longer pink, about 5 minutes. Scrape into separate bowl.

Add 1-1/2 tsp vegetable oil to wok; stir-fry broccoli, carrot and garlic over medium- high heat until broccoli is tender-crisp, about 3 minutes. Add red pepper; stir-fry for 1 minute. Add beef, rice, soy sauce and sesame oil; cook, stirring, until heated through, about 3 minutes. Stir in green onions and eggs.
Change it up: Chicken and Broccoli Fried Rice


Substitute diced boneless skinless chicken breast for the beef. Sauté with 1 tsp vegetable oil; continue with recipe.
Nutritional Information per serving: about

cal 535 pro 32g total fat 22g sat. fat 7g 
carb 52g dietary fibre 3g sugar 3g chol 159mg 
sodium 432mg potassium 681mg   
%RDI:
calcium 7 iron 26 vit A 58 vit C 97 
folate 27

http://www.canadianliving.com/food/beef_and_broccoli_fried_rice.php?utm_source=newsletter&utm_medium=email&utm_campaign=quickeasy_06Mar2015
 


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