If you think broccoli ‘rice’ sounds like the sort of substitution that comes with a side of sadness, this recipe might change your mind. Emma Bardwell’s <internal link> version is quick, savoury and properly satisfying, combining garlicky, gingery broccoli with crunchy vegetables, soy sauce and spring onions. Then, to top it all off: a crispy fried egg, black sesame seeds and a drizzle of crispy chilli oil.
Taking just five minutes to prep and 15 minutes to cook, it’s an easy option for a speedy lunch or dinner. And, as you’d expect from one of Emma’s recipes, each bowl packs a proper nutritional punch, providing 17g of protein, 10g of fibre and seven plants.
Prep Time
20 minutes
Cook Time
15 minutes
Servings
2
Calories
280
Method
1 Heat the oil in a medium frying pan and cook the garlic, ginger and chilli for 1–2 minutes, until softened but not to the point where they start to brown. Add the broccoli ‘rice’ and mixed veg, and stir-fry for 4–5 minutes, until the broccoli is cooked through.
2 Add the soy sauce and spring onion, and stir-fry until the onion softens. At the same time, fry the eggs in a separate frying pan with a little olive oil, to your liking.
3 Divide between two bowls, topping the broccoli fried ‘rice’ with a crispy fried egg, sesame seeds and crispy chilli oil to serve
Get involved
Emma Bardwell is a registered nutritionist and author specialising in women’s health, menopause and perimenopause. She is the author of The 30g Plan, The 30g Plan Cookbook and this recipe has been taken from her most recent book, The Fibre Effect.
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