Pork, Mushroom and Broccoli Egg Fried Rice

I know I’ve done a recipe for Egg Fried Rice already on this blog, but it didn’t have the calorie breakdown in it, so I thought it was worth repeating myself with this one. Also, this photo was really hard to take with two teenagers begging to be allowed to take their portions away, so I’d hate not to use it!

Recipe for Pork, mushroom and broccoli egg fried rice (serves 4)

Ingredient Calories per serving
1 cup brown basmati rice 169
230g broccoli, cut into florets 16
1 tsp sesame oil 10
2 tbsp soy sauce 4
1 tsp fish sauce (or Worcestershire sauce) 1
1 tsp ground ginger 2
1 tsp ground allspice 1
100g lean pork, thinly sliced 36
1 tbsp peanut oil 30
60g (1 medium) onion, halved and sliced 6
100g mushrooms, sliced or quartered 5
2 eggs, beaten 31

Total calories per serving: 310

Method: Cook the rice in two cups of water and allow to cool. Steam the broccoli for five minutes. Meanwhile, mix the sesame oil, one tablespoon of the soy sauce, ginger, allspice and fish sauce together and use them as a marinade for the strips of pork.

Heat the peanut oil in a large frying pan or wok and then cook the pork, onion and mushrooms for five minutes or so over a fairly high heat. When the meat is browned, stir in the rice, the broccoli and the remaining soy sauce. Stir for a minute or two and then clear a space in the centre of the pan. Pour in the beaten eggs and turn the heat down to medium for two or three minutes, or until the egg is set. Then mix the cooked egg into the other ingredients and serve.

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