Broccoli Rice Stir Fry
|Wild rice||1⁄4 Cup (4 tbs)|
|Water||1 Cup (16 tbs)|
|Broccoli flowerets||1⁄2 Cup (8 tbs)|
|Broccoli stems||1⁄2 Cup (8 tbs), peeled and chopped|
|Red pepper||1⁄4 Small, cut up|
|Celery ribs||1 , cut into matchsticks|
|Carrots||1⁄2 , cut into matchsticks|
|Green onion||1 , sliced|
|Lemon juice||1 1⁄2 Teaspoon|
|Cooking oil||2 Teaspoon|
Cover rice with water, swish it around and drain through sieve.
Rinse a second time.
Cover rice with water and soak for 2 hours.
Put rice, 4 cups (1 L) water and salt into saucepan.
Bring to boil.
Simmer, covered, for about 50 to 60 minutes until grains burst.
Put broccoli flowerettes and stems into large wok or frying pan over medium-high heat.
Add remaining ingredients along with cooked wild rice.
Add only part of the rice if you like the look of it better.
Stir continually until vegetables are tender-crisp, about 3 to 5 minutes.
Calories 154 Calories from Fat 49
% Daily Value*
Total Fat 6 g8.6%
Saturated Fat 0.8 g4%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 166.6 mg6.9%
Total Carbohydrates 23 g7.6%
Dietary Fiber 2.6 g10.5%
Sugars 2.5 g
Protein 6 g11%
Vitamin A 81.7% Vitamin C 139.1%
Calcium 5.2% Iron 6.8%
*Based on a 2000 Calorie diet