Produced by:
Recipe Highlights:
- High in Plant-Based Fibre: Broccoli, Chinese broccoli, peas, and spring onions contribute a generous amount of dietary fibre, supporting digestive health and keeping you fuller for longer.
- Rich in Vitamins and Minerals: This dish delivers a powerful blend of nutrients, including vitamin C, vitamin K, folate, and iron, especially from the dark leafy greens and peas.
- Good Source of Protein: The addition of eggs and peas boosts the protein content, supporting muscle repair and sustained energy.
- Balanced Healthy Fats: A mix of vegetable and sesame oils provides essential fats while enhancing flavour and aiding the absorption of fat-soluble vitamins.
Keywords:
Vegetable, Lunch, Dinner, Spring onion, Peas, Broccoli, Chinese broccoli, Gai Lan, Ginger, Shallots
Packed with vibrant greens and savoury aromas, this Special Fried Rice with Broccoli, Chinese Broccoli, and Peas is a wholesome, flavourful twist on a classic favourite. Fragrant sesame oil, garlic, and fresh ginger create a bold base, while fluffy pre-cooked rice soaks up every bit of wok-fried goodness. Crunchy broccoli, sweet peas, and nutrient-rich Chinese broccoli add colour, texture, and a boost of vitamins, balanced by soft scrambled egg and finished with a sprinkle of crispy shallots and garlic for irresistible crunch. Quick, satisfying, and full of veggie power, it’s the perfect midweek meal with flair.
Ingredients
- 2 tbsp vegetable oil
- 1 tbsp sesame oil
- 1 clove garlic, chopped
- 1 tbsp fresh ginger, chopped
- 2 free-range eggs
- 225g pre-cooked chilled long grain rice
- 3 spring onions, finely chopped
- 100g frozen peas, thawed and drained
- 80g broccoli, stalks included
- 80g Chinese broccoli
- 1 tbsp crispy shallots
- 1 tsp crispy garlic
- Salt and pepper
Method:
- Heat the vegetable and sesame oil in a wok or large frying pan until it is very hot. Add the garlic and ginger and cook briefly, stirring all the time.
- Add the broccoli followed by the chilled rice. Season with salt and pepper and stir fry for about 5 minutes on a high heat.
- Beat the eggs together and add to the pan. Stir fry until the eggs have set.
- Add the rest of the greens to the wok and warm through.