BROWN RICE STIR FRY WITH VEGETABLES AND EGGS
Brown Rice Stir Fry with Vegetables and Eggs is a healthier, lower-calorie version of a traditional stir-fry, and it's incredibly delicious and filling!
Prep Time30 minutes mins
Cook Time15 minutes mins
Total Time45 minutes mins
Course: healthy main course, rice, Vegetable Recipes
Cuisine: Asian Inspired
Servings: 4 SERVINGS
Calories: 224kcal
- 3 cups chicken broth beef or vegetable broth may be substituted
- 1½ cups long-grain brown rice uncooked
- 1 teaspoon coarse salt
- ½ teaspoon black pepper
- 1 clove garlic minced
- 3 cups broccoli florets cut into ¼" pieces
- 1 cup diced red pepper cut into ¼" pieces
- 1¼ cup frozen peas and carrots thawed
- ½ cup chopped scallions
- 3 eggs
- 2 teaspoons soy sauce
- ½ teaspoon black pepper
- 1 teaspoon sesame oil
- 1 teaspoon rice vinegar
- ¼ teaspoon ground ginger
- 1 tablespoon sesame seeds
To prepare the long-grain brown rice:
Bring 3 cups of broth that has been seasoned with salt, pepper, and minced garlic to a simmer on the stovetop.
Stir in the 1½ cups of uncooked brown rice, cover, simmer for 30 minutes, or until the liquid has been absorbed.
Fluff the rice with a fork or spoon, and continue with the recipe.
To prepare the vegetables and eggs:
Prepare the vegetables by chopping them into small (approximately ¼" pieces). *Note - the smaller the pieces, the quicker the cooking.
If using eggs, whisk together along with black pepper and soy sauce (a good substitution for salt in the eggs).
It's time to make the brown rice stir fry:
Heat grapeseed or canola oil in a large wok or skillet to high heat.
Add the diced vegetables, salt, pepper, red pepper flakes, occasionally stirring for approximately 3-4 minutes.
Add the cooked rice to the pan and the rice vinegar, sesame oil, and a touch of ground ginger. Stir well and cook until hot.
Add the whisked eggs to the pan, and cook, frequently stirring until the eggs are cooked.
Serve hot with chopped scallions and sesame seeds as garnish.
Serving: 1serving | Calories: 224kcal | Carbohydrates: 32g | Protein: 12g | Fat: 7g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 123mg | Sodium: 1506mg | Potassium: 659mg | Fiber: 6g | Sugar: 3g | Vitamin A: 6056IU | Vitamin C: 128mg | Calcium: 116mg | Iron: 3mg