Broccoli Rice Skillet Stir-Fry
Broccoli Rice Skillet Stir-Fry brings tender broccoli and fluffy long-grain rice together with soft-scrambled egg and a savory soy glaze. Green onions add a fresh bite while black pepper rounds out the flavor. Serve it as a quick weeknight dinner or a versatile side that pairs well with your favorite protein.
- Prep5 mins
- Cook25 mins
- Serves8
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Broccoli Rice Skillet Stir-Fry, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 5 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 58 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 52
- Heart Health
- 67
- Metabolic
- 26
- Digestive
- 30
- Inflammatory
- 28
- Performance
- 36
- General Wellness
- 1
In a saucepan, bring 3 cups water to a boil. Stir in rice. Lower the heat, cover, and simmer for 20 minutes.
- 2
Heat oil in a large skillet over medium heat. Saute broccoli until slightly firm, then add scallions. Remove from the skillet. Scramble eggs; return the broccoli mixture to the pan. Stir in cooked rice, soy sauce, salt, and pepper.
- Calories 189.4 kcal Moderate 9%
- Protein 6.35 g Moderate 13%
- Carbohydrate 33.8 g 12%
- Total Fat 3.22 g Low Source 4%
- Saturated Fat 0.83 g Low Source 4%
- Trans Fat 0.01 g High --
- Cholesterol 58.5 mg Moderate 20%
- Sodium 250.59 mg Moderate 11%
- Dietary Fiber 3.0 g Moderate 11%
- Total Sugars 0.75 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 45.2 mg Low Source 3%
- Iron 2.29 mg Moderate 13%
- Potassium 209.5 mg Low Source 4%
- Vitamin A 14.34 mcg Low Source 2%
- Vitamin C 0.06 mg Low Source 0%
- Vitamin D 0.25 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Soy 🌱
- Wheat 🌾
- Gluten
About This Recipe
Broccoli Rice Skillet Stir Fry is made with 8 ingredients and serves 8. It takes about 30 mins and is rated easy. Key ingredients include Black Pepper, Broccoli Florets, Eggs, and Green Onion. Each serving provides about 189.4 kcal.
Recipe Questions
- What is Broccoli Rice Skillet Stir-Fry made of?
- The main ingredients are Black Pepper, Broccoli Florets, Eggs, Green Onion, Long-Grain Rice. The full list of 8 is above.
- How long does it take to make Broccoli Rice Skillet Stir-Fry?
- About 30 mins in total: 5 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 189.4 kcal. The full nutrition breakdown is above.
- Is Broccoli Rice Skillet Stir-Fry easy to make?
- This recipe is rated easy, with 8 ingredients and 2 steps.
- Is Broccoli Rice Skillet Stir-Fry healthy?
- Broccoli Rice Skillet Stir-Fry has an easyChef Pro health score of 42/100. Per serving, it provides 189.4 calories and 6.35 g of protein, or 13% of the Daily Value. Worth noting per serving: sodium at 250.59 mg (11% of the Daily Value). It contains Eggs, Soy, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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