Stir-Fried Brown Rice
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!
Servings: 4 servings
Calories: 224kcal
Ingredients
- 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
Instructions
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.
Notes
Store any leftovers in an airtight container in the refrigerator for up to 5 days.
Reheat in a skillet with oil, stirring frequently until hot.
If using leftover rice, skip to preparing the vegetables and eggs.
Nutrition
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
