Tasty Recipes Beef and Broccoli Fried Rice
Beef and Broccoli Fried Rice made with lean ground beef, brown rice, and fresh broccoli is a twenty minute dinner that's healthy and delicious.
402 CALORIES 33g CARBS 16g FAT 33g PROTEIN
Beef and Broccoli Fried Rice Recipe
Beef and Broccoli Fried Rice takes all the flavors or your favorite Beef and Broccoli take-out dish but is made in one skillet with ground beef for an easy to make, 20-minute dinner your family will love. It's a favorite Asian dish along with this Healthy Fried Rice and Healthy Kung Pao Chicken.
Like almost everyone, I am always on the lookout for easy weeknight meals that come together in less than 30 minutes. Plus they need to be something that everyone will eat because no one has time to make more than one dinner. Enter this amazing Beef and Broccoli Fried Rice. It combines the best flavors of Beef and Broccoli with fried rice - delish! Plus it is really easy to make. And it uses ground beef, which is a lot more forgiving and affordable than the traditional sirloin steak used in beef and broccoli.
So let's talk about this dish. It starts with the ground beef, which is browned with some garlic, ginger, soy sauce, and sesame oil so we can start to build flavor. Then the broccoli is added and cooked until it is just tender crisp. Be careful not to overcook the broccoli as you want it to have some texture and crunch.
Next up is the rice. You are going to use leftover cooked brown rice or white rice, whatever you prefer. If you don't have an cooked rice, you can buy pre-cooked frozen rice. Just cook it less time than the package recommendations so it is just heated through and is close to room temperature. The rice is cooked with some additional soy sauce and sesame oil to continue deepening the flavor. Then all that's left to do is scramble a couple of eggs, right in the pan with the rice, and add the sauce.
What is the best rice for fried rice?
When it comes to making crispy fried rice, almost any rice will work. It can be brown rice or white rice, jasmine rice or Basmati rice, anything goes. However, what does matter is that the rice is previously cooked and ideally has been in the fridge for a couple of days. The reason older rice is best for fried rice is that as it cools and sits, moisture is released and the rice dries out slightly. This allows the rice to get nice and crispy when it is fried instead of staying moist, like happens with freshly cooked rice.
If you don't have any previously cooked rice, let you freshly cooked rice fully cool before using it for fried rice. Many people will spread it out on a baking sheet to help this process happen more quickly.
Recipe Ideas for Beef and Broccoli Fried Rice
- If you need a gluten free version of this recipe make sure to look for gluten free soy sauce and gluten free oyster sauce. You could also use coconut aminos instead of the soy sauce. You could also use a gluten free hoisin sauce if you can't find an oyster sauce that works.
- To get the most authentic beef and broccoli flavor, I made this with ground beef. However, you could also use ground turkey, chicken, or vegetarian crumbles as well. You could also use thinly slice sirloin if you want it to more closely resemble the restaurant dish. For those on WW, using 99% lean ground turkey or chicken will reduce the points by 3.
- It is important to use pre-cooked rice for this recipe so that you get some crispy, fried rice. The best option is making rice a few days ahead of time so that it is fully cooked and doesn't have any excess moisture. The next best thing is using frozen rice since you can control how hot it gets. Cook it for less time than the directions suggest so that it is just cooked through and as close to room temperature as possible.
- If you don't have broccoli on hand or prefer a different vegetable, you can use almost anything here. I have made it with asparagus, bok choy, cabbage, and sugar snap peas and loved it each time.
Looking for more healthy Asian recipes?
- Broiled Asian Chicken Thighs
- Sheet Pan Asian Chicken Stir Fry
- Sesame Chicken with Broccoli
- Healthier Mongolian Beef
Here are some of the products and tools I used in creating this recipe:
- Skillet: I am in love with this pan that I use to prepare this dish but you could use any heavy bottomed pan or cast iron. A wok would also work great for this recipe.
- Low sodium soy sauce or coconut aminos: When it comes to soy sauce, I always opt for low sodium soy sauce and many times use coconut aminos instead which have lower sodium and are gluten free.
Beef and Broccoli Fried Rice
PREP TIME: 5 Min
COOK TIME: 20 Min
TOTAL TIME: 25 Min
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Ingredients
Ingredients
US METRICS
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2 tsp sesame oil, divided
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2 U garlic cloves, minced
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2 tsp. ginger, minced
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1 lb. 95% lean ground beef
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4 cups broccoli florets
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1/4 cup reduced sodium soy sauce, divided
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2 cups cooked brown rice
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2 U eggs
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2 tbsp. oyster sauce
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2 U scallions, sliced
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Instructions
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1
Heat half the sesame oil over medium high heat. Add the garlic and ginger and cook for 30 seconds. Add the beef and cook for 3-4 minutes, breaking it up as it cooks.
2
Add the broccoli and cover the pan. Let cook for 3-4 minutes until broccoli is tender crisp. Open and stir in half the soy sauce. Cook for 1 more minute. Remove the beef and broccoli from the pan and set aside.
3
Add the remaining sesame oil to the pan. Then add the rice and let it cook in a single layer for 3-4 minutes so the rice begins to get crispy and toasted. Stir in the remaining soy sauce and cook for 2-3 more minutes, stirring often so the rice doesn't burn.
4
Push the rice to one side and add the two eggs. Gently scramble them in the pan until just cooked. Use your spoon or spatula to gently break the eggs into pieces in the pan.
5
Add the beef and broccoli to the pan. Stir in the oyster sauce until everything is well combined. Top with green onions and season if needed.
Nutritional Facts
Serving Size: 1.25 - 1.5 cups
Calories 402
Calories from Fat 94
Total Carbohydrate 33g
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
The Nutritional Values provided are estimates only and may vary based on the preparation method.
Notes
Use 99% ground turkey or chicken and this recipe is only 3 FSP per serving.
About the author Meet Kristen McCaffrey
Hi, I'm the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
† We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
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Source: https://www.slenderkitchen.com/recipe/beef-and-broccoli-fried-rice
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