Broccoli Fried Rice

For a Serving Size of Two:

Ingredients:

• 60 grams rice 
• 100 grams broccoli florets
• 50 grams diced carrots
• 50 grams green peas
• 50 grams diced bell peppers
• 50 grams diced onion 
• 2 minced garlic cloves,
• 1 tablespoon light soy sauce
• 1 teaspoon olive oil
• Salt and Pepper to taste
• 1 teaspoon sesame Seeds 
• 1 chopped green Chili, chopped 

Procedure:

1. Rinse the rice thoroughly under cold water until the water runs clear.
2. Cook the rice in a pot with double the amount of water (120 ml) and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and let simmer until the rice is tender and water is absorbed (about 15-20 minutes).
3. Fluff the cooked rice with a fork and set aside.
4. While the rice is cooking, wash and chop the broccoli, carrots, bell peppers, and green chili if using.
5. Mince the garlic and finely chop the onion.
6. Heat the olive oil in a large pan or wok over medium-high heat.
7. Add the garlic and onion, and stir-fry until they become fragrant and the onion turns translucent.
8. Add the carrots, green peas, and bell peppers, and stir-fry for 2-3 minutes.
9. Add the broccoli florets and continue to stir-fry until all the vegetables are tender but still crisp (about 3-4 minutes).
10. Add the cooked rice to the pan with the vegetables.
11. Pour in the soy sauce and mix everything well.
12. Season with salt and pepper to taste.
13. Remove from heat and garnish with sesame seeds. 

Nutritional Benefits:

• Broccoli Fried Rice is a wholesome dish packed with essential nutrients. Broccoli is a powerhouse of vitamins C and K, as well as fiber, which supports digestive health and boosts the immune system.
• Carrots and bell peppers add a rich supply of beta-carotene, which is vital for maintaining healthy skin and vision.
• Green peas provide plant-based protein and are rich in vitamins A, C, and K, along with folate and dietary fiber. 
• The dish is further enhanced by the antioxidant properties of garlic and onions, which contribute to heart health and help combat inflammation.
• The use of olive oil ensures a good intake of healthy monounsaturated fats, which are beneficial for heart health.
• Sesame seeds add a touch of nuttiness and are a good source of healthy fats, calcium, and iron. Together, these ingredients create a balanced, nutrient-dense meal that supports overall health and well-being..

Nutritional Information:

• Calories: 431 kcal
• Protein: 13.1 g
• Carbohydrates: 78.8 g
• Fat: 7.9 g