Healthy Broccoli Fried Rice Recipe
by Tarla Dalal
Indian style broccoli fried rice | broccoli fried rice recipe | healthy veg broccoli fried rice | with 9 amazing images.
This delicious Indian style broccoli fried rice shows you how to make a fried rice using brown rice and broccoli. In this healthy veg broccoli fried rice the beneficial veggie is tossed with brown rice and spices in very little oil.
Bursting with protein power and the goodness of antioxidants, broccoli is a nutri-dense veggie worth including in your everyday diet.
Being low in calories , fat and carbohydrates, it can comfortably be included in at least one meal every day.
It can be made into a soup , added to your subzi, relished as a baked snack, or cooked in many other forms, which makes it easy to consume.
healthy veg broccoli fried rice though it is healthy, remember to stick to the mentioned portion size to stay within good limits for diabetics.
Learn to make Indian style broccoli fried rice | broccoli fried rice recipe | healthy veg broccoli fried rice | with step by step photos below.
Healthy Broccoli Fried Rice Recipe recipe - How to make Healthy Broccoli Fried Rice Recipe
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
For Healthy Broccoli Fried Rice
1 cup blanched broccoli florets
2 cups cooked brown rice
2 tsp oil
2 tsp finely chopped garlic (lehsun)
2 whole dry kashmiri red chillies , broken into pieces
1/4 cup thinly sliced onions
1 tsp finely chopped ginger (adrak)
1 tsp finely chopped green chillies
1/2 cup sliced coloured capsicum
1 tsp soy sauce
salt to taste
For healthy broccoli fried rice
- For healthy broccoli fried rice
- To make {span class="bold1"}healthy broccoli fried rice{/span}, heat the oil in a broad non-stick pan, add the garlic and dry red chillies and sauté on a medium flame for 30 seconds.
- Add the onions, ginger and green chillies and sauté on a medium flame for 1 minute.
- Add the capsicum and sauté on a medium flame for 1 minute.
- Add the broccoli and sauté on a medium flam for 1 minute.
- Add the brown rice, soy sauce and salt, mix gently and cook on a medium flame for 2 minutes.
- Serve the {span class="bold1"}healthy broccoli fried rice{/span} hot.
Healthy Broccoli Fried Rice Video by Tarla Dalal
Things to remember while making Fried Rice
- If you do not have a wok, then use a thin-bottomed broad non-stick pan or a kadhai.
- For best results use leftover brown rice to prepare the broccoli fried rice. You can toss them in no time and they give the best results. Also, if you are cooking brown rice freshly then cook in a pan rather than a pressure cooker make them 2-3 hours prior so, all the excess moisture evaporates.
- Adjust the quantity of spices to suit your taste buds.
- Healthy Broccoli Fried Rice Recipe is easy to pack and carry anywhere.
- You can enjoy it as it is or accompany with healthy Chinese recipes like hakka mushrooms and clear soup with mixed vegetables to make a complete meal.
How to cook Brown rice in a pan
- Soak the brown rice in enough water in a bowl for 2 hours. Drain well. ¾ cup of raw rice would yield you approximately 2.25 cups of cooked brown rice.
- Boil enough water in a deep non-stick pan, add the salt and soaked and drained brown rice, mix well and cook on a medium flame for approx. 25 minutes, while stirring occasionally.
- Drain the brown rice well, transfer to a plate and separate each grain using a fork lightly. Keep aside.
- The glycemic index of brown rice is 20% lower than white rice Therefore, brown rice is good for people with diabetes if consumed in limited quantity. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis, it is good for your heart. Also, the low GI makes it suitable for people on weight loss diet. See article is brown rice good for you?
How to make Healthy Broccoli Fried Rice Recipe
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To make Indian style broccoli fried rice | broccoli fried rice recipe | healthy veg broccoli fried rice | heat the oil in a broad non-stick pan, add the garlic. The pungency of garlic makes all Chinese recipes delightful.
- Add the dry red chillies and sauté on a medium flame for 30 seconds. They perk up the broccoli fried rice greatly.
- Add the onions. You can also add other colorful vegetables like carrots, spring onion, pakchoy and purple cabbage.
- Now add ginger and green chillies and sauté on a medium flame for 1 minute. The unique tang of fresh ginger and the heat from green chillies enhance the taste of Chinese brown rice broccoli fried rice.
- Add the capsicum and sauté on a medium flame for 1 minute.
- Add the broccoli and sauté on a medium flame for 1 minute. We have blanched the broccoli. To blanch the broccoli florets, place the chopped broccoli in a microwave-proof bowl, add water & salt in it. Microwave on high for 1 minutes. If you add water to a microwave-proof bowl & boil it first and then add broccoli then it would just take 30 seconds to blanch broccoli.
- Add the cooked brown rice.
- For seasoning, add soy sauce and salt, mix gently and cook on a medium flame for 2 minutes.
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Serve Indian style broccoli fried rice | broccoli fried rice recipe | healthy veg broccoli fried rice | hot.
| Energy | 182 cal |
| Protein | 3.8 g |
| Carbohydrates | 31.8 g |
| Fiber | 2 g |
| Fat | 4.5 g |
| Cholesterol | 0 mg |
| Vitamin A | 543.1 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 1.8 mg |
| Vitamin C | 41.7 mg |
| Folic Acid | 19.9 mcg |
| Calcium | 32.6 mg |
| Iron | 1 mg |
| Magnesium | 58.3 mg |
| Phosphorus | 126.3 mg |
| Sodium | 118.4 mg |
| Potassium | 192.5 mg |
| Zinc | 0.8 mg |
It came out so well.. red chilli did add an amazing flavour to the rice!
Hi. Excellent recipe. Broccoli is my fav veg. Sure I''ve prepared without soy sauce. But I''ll surely try this one & revert. Thank you
Excellent dish! Everyone in my family loved it a lot. Thank you for such an amazing recipe.
Can the rice be changed to quinoa ?
Super healthy and very delicious recipe!
This healthy version of chinese rice is really tasty and full of health...the brown rice used along with the vegetables makes it a meal by itself...my family loved it and said wow this is really healthy and filling....