Broccoli Fried Rice is an easy Asian side that’s healthy, hearty and the perfect way to get your family to eat their veggies!
While I’d love to say this Broccoli Fried Rice is my new favorite way to eat my most beloved green veggie, it’s still on an equal playing level as this Broccoli Ramen Salad and this Alfredo and Broccoli Pizza. Because unlike the general population, I adore broccoli in pretty much any way, shape or form I can get it, so it’s nearly impossible for me to choose favorites.
It’s not uncommon for me to inhale a whole head of roasted broccoli on my own, but my husband and son?? They don’t share the same sentiments. But because I also want them to reap the health benefits of a diet full of fiber, vitamin E, calcium and magnesium, (and maybe coerce a similar love), I sneak it in where I can.
Now, I never wanted to be the mom who “snuck” vegetables in to her kid’s diet, but I also said I’d never have a child who threw public tantrums, and that has happened more times than I care to admit, so disguising broccoli amongst fiber-rich brown rice is least of my worries.
I love the idea of an all-broccoli version of this, but I know not to test my luck too far, so for us, an equal amount of chopped broccoli to brown rice is the perfect compromise for the whole family. Just like cauliflower rice, you place the broccoli florets in the food processor and pulse until they resemble a rice-like texture. Be sure to watch is carefully because, if you process too far, then you’re on your way to pesto, but if you process it too little, then those indistinguishable grains of broccoli become chunks of green you’re child will refuse to eat.
Next, I quickly stir-fry the broccoli “rice) with a little bit of onion, garlic and sesame oil, then throw in a little bit more sesame oil along with the cooked (and cooled brown rice). I’ll typically use whatever brown rice I’ve got in my pantry, which happened to be Tader Joe’s quick-cooking Jasmine rice, but really, any brown rice will do.
Once the broccoli, rice, onion and garlic stir-fry for a few minutes, I add in frozen peas and carrots along with a little bit of soy sauce, some garlic powder, and just a touch more sesame oil.
For me, fried rice isn’t complete without a scrambled egg scattered throughout, so I make a well in the center of the mixture to cook the egg, then toss it all together. I sprinkle a little bit of sesame seeds over the top then season with salt and pepper to finish it off.
Broccoli Fried Rice
Broccoli Fried Rice is a healthy update on a classic. Chopped brococli is mixed with brown rice, tons of veggies, and a quick and easy soy sauce.
- 3 cups chopped broccoli
- 3 cups cooked and cooled brown rice
- 1 tbsp sesame oil, divided
- 1/2 cup chopped yellow onion
- 2 large garlic cloves, minced
- 1 cup frozen peas and carrots
- 3 tbsp soy sauce
- 1/2 tsp garlic powder
- 1 tsp sesame seed
- 1 egg
- 1/2 cup sliced green onion
Add broccoli to a food processor. Pulse until broccoli resembles rice.
Heat a large non-stick pan to a high heat. Add 2 teaspoons sesame oil. Once the oil is hot, add onion and garlic. Use a wooden spoon to stir-fry veggies until fragrant, about 30 seconds. Add broccoli, continue to stir-fry another minute until broccoli begins to cook. Add remaining oil and rice. Continue to use the wooden spoon to stir-fry the mixture for another 2 minutes.
Add peas, carrots, soy sauce and garlic powder. Continue to cook another 2-3 minutes until sauce has coated all the rice and veggies. Reduce the heat to medium and make a well in the center of the mixture. Crack and egg in the middle and use the spoon to scramble the eggs. Mix in to the rice.
Add sesame seeds and green onion. Toss. Season to taste with salt and pepper. Serve hot.