Beef and Broccoli Fried Rice - Slender Kitchen
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Beef and Broccoli Fried Rice

By Kristen Mccaffrey
  
adapted from: thekitchn.com
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402
Calories 
33g
Carbs 
16g
Fat 
33g
Protein 
7
Weight Watchers® SmartPoints™
(10 PointsPlus®)

Recipes Content

Recipe
0
Rating: 5 - 1 comment

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.

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.

Beef and Broccoli Fried Rice in a pan with a wooden spoon.

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.

Beef and Broccoli Fried Rice with chopsticks.

Here are some things to consider when making this 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.
  • 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?

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.
Prep Time

Beef and Broccoli Fried Rice

1
Prep Time: 
Cook Time: 
Total Time: 

Ingredients

4
  • 2 tbsp sesame oil, divided
  • 2 U garlic cloves, minced
  • 2 tsp. ginger, minced
  • 1 lb. 95% lean ground beef
  • 4 cups broccoli florets
  • 1/4 cup reduced sodium soy sauce, divided
  • 2 cups cooked brown rice
  • 2 U eggs
  • 2 tbsp. oyster sauce
  • 2 U scallions, sliced

Nutritional Facts

Serving Size: 
1.25 - 1.5 cups
Amount Per Serving
Calories 402
Calories from Fat 94
% Daily Value *
Total Fat 16g
25%
Saturated Fat 5g
22%
Monounsaturated Fat 2g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 163mg
55%
Sodium 916mg
40%
Total Carbohydrate 33g
11%
Dietary Fiber 5g
18%
Sugars 2g
Protein 33g

Directions

  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.
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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.
† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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