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Spicy Stir-Fried Brown Rice with Broccolini and Scallops Recipe

Spicy Stir-Fried Brown Rice with Broccolini and Scallops Recipe

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Spicy Stir-Fried Brown Rice with Broccolini and Scallops

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Ingredients

Count

Nutrition

327

Calories

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Ingredients:

Serving

1/2 cup water
8 oz broccolini , cut into 1-inch pieces (about 3 cups)
1 tbsp vegetable oil
1 cup diced red bell pepper
1 cup chopped green onions
1 tbsp minced peeled fresh ginger
2 garlic cloves, minced
1/4 tsp dried crushed red pepper
12 oz bay scallops
1 1/2 cups brown basmati rice
2 tbsp soy sauce
2 tsp oriental sesame oil

Directions:

Bring 1/2 cup water to boil in large skillet over medium-high heat. Add broccolini; cover and cook until crisp-tender, about 3 minutes. Drain. Dry skillet.
Heat oil in same skillet over high heat. Add next 5 ingredients; stir 30 seconds. Push vegetables to side of skillet; add scallops to other side. Sprinkle with salt and pepper; stir-fry 1 minute. Stir vegetables into scallops. Add rice, broccolini, soy sauce, and sesame oil and stir-fry until heated through, about 2 minutes. Season with salt and pepper.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	327.1 Kcal (1370 kJ)
Calories from fat	46.51 Kcal
		% Daily Value*
Total Fat	5.17g	8%
Cholesterol	34.85mg	12%
Sodium	1091.62mg	45%
Potassium	409.96mg	9%
Total Carbs	48.46g	16%
Sugars	4.03g	16%
Dietary Fiber	2.55g	10%
Protein	24.07g	48%
Vitamin C	115.6mg	193%
Vitamin A	1.2mg	39%
Iron	57.4mg	319%
Calcium	68.1mg	7%

Amount Per 100 g
Calories	92.78 Kcal (388 kJ)
Calories from fat	13.19 Kcal
		% Daily Value*
Total Fat	1.47g	8%
Cholesterol	9.89mg	12%
Sodium	309.64mg	45%
Potassium	116.29mg	9%
Total Carbs	13.74g	16%
Sugars	1.14g	16%
Dietary Fiber	0.72g	10%
Protein	6.83g	48%
Vitamin C	32.8mg	193%
Vitamin A	0.3mg	39%
Iron	16.3mg	319%
Calcium	19.3mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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