Broccoli Rice Stir Fry

Elevate your weeknight dinners with this vibrant and healthy Broccoli Rice Stir Fry, a quick and satisfying dish bursting with color and flavor! Featuring tender-crisp broccoli, sweet red bell peppers, julienned carrots, and fragrant garlic, this stir fry is a wholesome veggie-packed meal that's tossed with perfectly seasoned soy and sesame sauce. Ready in just 25 minutes, it's an ideal one-pan recipe for busy nights, whether served as a standalone vegetarian main or complemented by your favorite protein. Garnished with green onions and crunchy sesame seeds, this delicious and versatile stir fry is perfect for anyone seeking easy, nutritious, and family-friendly dinner ideas.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 3 cups broccoli florets
• 3 cups cooked white or brown rice
• 1 large (peeled and julienned) carrot
• 1 medium (sliced) red bell pepper
• 3 stalks (sliced) green onion
• 3 cloves (minced) garlic
• 3 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 tablespoon oyster sauce (optional)
• 2 tablespoons vegetable oil
• 1 tablespoon (for garnish) sesame seeds
• 0.25 teaspoon (adjust to taste) salt
• 0.25 teaspoon (freshly ground) black pepper

Directions

Step 1

Start by preparing the vegetables: cut broccoli into bite-sized florets, julienne the carrot, and slice the bell pepper and green onions. Set them all aside.

Step 2

Heat 2 tablespoons of vegetable oil in a large wok or skillet over medium-high heat.

Step 3

Once the oil is hot, add the minced garlic and stir-fry for 30 seconds until fragrant.

Step 4

Add the broccoli, julienned carrot, and sliced bell pepper to the pan. Stir-fry for 5-6 minutes, or until the vegetables are bright and tender-crisp.

Step 5

While the vegetables cook, in a small bowl, whisk together the soy sauce, sesame oil, oyster sauce (if using), salt, and black pepper.

Step 6

Add the cooked rice to the skillet, breaking up any clumps as you stir it in with the vegetables. Stir-fry everything for an additional 3-4 minutes.

Step 7

Pour the sauce mixture over the rice and vegetables. Stir well to ensure even coating.

Step 8

Remove the pan from the heat. Top with sliced green onions and sprinkle with sesame seeds for added texture and flavor.

Step 9

Serve hot as a main dish or a side. Enjoy your healthy and delicious Broccoli Rice Stir Fry!

Nutrition Facts

Serving size	1233.2 grams (1233.2g)

Amount per serving	% Daily Value*
Calories	1371

Total Fat 47.70g	61%
Saturated Fat 7.20g	36%
Polyunsaturated Fat 24.80g
Cholesterol 0mg	0%
Sodium 2923mg	127%
Total Carbohydrate 206.90g	75%
Dietary Fiber 16.40g	59%
Total Sugars 12.70g
Protein 35.20g	70%

Vitamin D 0IU	0%
Calcium 291mg	22%
Iron 13mg	69%
Potassium 1006mg	21%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.7%

Protein: 10.1%

Carbs: 59.2%