I feel like broccoli is the one “safe” vegetable that most kids will eat. Why is this?
My daughter is the exception, naturally. She won’t touch it. But my son is totally into it (and even asks me to make it for him). Although his much preferred way of eating broccoli is over-cooked and drenched in butter. I’m blaming his dad for that one.
(Although I have to admit … I get it. Totally less healthy but who doesn’t love mushy, buttery, veggies?)
From a nutritional standpoint, broccoli is pretty impressive, especially when it comes to Vitamin C. One cup of raw broccoli typically contains over 100% of our daily value. The problem is that we don’t always eat it raw (see mushy comment above) and it can lose some of its Vitamin C when we cook it for too long or in too much water.
Vitamin C is hydrophilic meaning it likes water. So when we boil our broccoli, for example, some of the Vitamin C ends up leaving the broccoli and going into the water. To avoid this, I usually try to either steam or stir-fry.
This recipe for broccoli fried rice is great because it uses the latter technique but still gets the broccoli soft enough to where everyone in my family is happy. And it is so delicious while using only a few basic ingredients that you most likely already have in your kitchen. And it takes less than 15 minutes if you already have cooked rice in your fridge.
I hope you enjoy!
A couple of notes:
- This recipe is pretty versatile. It works well with other veggies like mushrooms, peas, carrots, etc).
- We often pair this with salmon but it also works really well with either chicken or shrimp cooked and mixed into the dish and served in a bowl.
- Make ahead: pre-cook the brown rice
- 3 tbs coconut oil, divided
- 4 cups chopped broccoli
- 4 green onions, chopped
- 2 cloves garlic, minced
- 3 cups pre-cooked brown rice
- ½ tsp salt
- ¼ tsp black pepper
- 1 egg, slightly beaten
- 1 tbs tamari
- Optional: hot sauce
- Melt 1 tablespoon of coconut oil in a large skillet over medium heat. Add chopped broccoli and saute for about 5 minutes, stirring to make sure it doesn't burn. Add a heavy splash of water (about 1 tablespoon) to lightly steam for about another minute.
- Add the garlic and green onions to the pan. Cook for another few minutes until fragrant.
- Add the remaining 2 tablespoons of coconut oil and brown rice. Season with salt and pepper. Cook for another 5 minutes until the rice is heated throughout.
- Add the egg and mix into the dish so that it is scrambled. Add tamari and season to taste.