Broccoli Fried Rice

Broccoli Fried Rice is a popular and flavorful stir-fry dish that typically combines cooked rice, fresh broccoli florets, eggs, and a savory sauce like soy sauce or oyster sauce. Often featuring garlic, ginger, and sesame oil for depth, it's a staple in many Asian cuisines, particularly Chinese and Chinese-American cooking, valued for its simplicity and versatility.

🍽️ Nutrition at a glance

This dish is generally balanced, offering a good mix of carbohydrates from the rice, plant-based protein and fiber from the broccoli, and additional protein from the eggs. A standard serving provides a moderate calorie count, typically around 300-400 calories, and is a good source of vitamins C and K from the broccoli.

Nutrition breakdown

Calories	250 kcal
Protein	8 g
Carbs	35 g
Fat	10 g
Fiber	4 g
Sugar	3 g
Sodium	580 mg
Vitamin C	45 mg
Vitamin K	90 mcg
Vitamin A	300 mcg RAE
Folate	60 mcg
Manganese	0.8 mg
Iron	2.5 mg
Potassium	350 mg
Magnesium	30 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, fried rice is a classic example of 'waste-not' cooking, originally designed to use up leftover rice and vegetables, making it both economical and sustainable. Nutritionally, the high fiber content from broccoli can aid digestion and promote a feeling of fullness, making it a satisfying yet wholesome meal option.