BEEF AND BROC­COLI FRIED RICE

Hands-on time: 30 min­utes To­tal time: 30 min­utes Makes: 4 serv­ings

Canadian Living Comfort Food - - One-Pan Wonders -

Us­ing ground beef in­stead of steak keeps the cost down. Day-old rice works best, so if you can, cook it in ad­vance.

2 eggs

pinch salt

2 tsp veg­etable oil

450 g ex­tra-lean ground beef

225 g broc­coli, chopped

(about 3 cups)

1 car­rot, cut in match­sticks

2 cloves gar­lic, minced

half sweet red pep­per, chopped

4 cups cooked long-grain rice

(about 1¼ cups un­cooked)

2 tbsp sodium-re­duced soy sauce

½ tsp sesame oil

2 green onions, thinly sliced

In bowl, whisk eggs with salt. In large non­stick skil­let or wok, heat ½ tsp of the veg­etable oil over medium-high heat; cook eggs, stir­ring, just un­til set, about 2 min­utes. Scrape into bowl.

Wipe pan clean; cook beef over medi­umhigh heat, break­ing up with spoon, un­til no longer pink, about 5 min­utes. Scrape into sep­a­rate bowl.

In same pan, heat re­main­ing veg­etable oil over medium-high heat; stir-fry broc­coli, car­rot and gar­lic un­til broc­coli is ten­der-

crisp, about 3 min­utes. Add red pep­per; stir-fry for 1 minute. Add beef, rice, soy sauce and sesame oil; cook, stir­ring, un­til heated through, about 3 min­utes. Stir in eggs and green onions.

PER SERV­ING: about 535 cal, 32 g pro, 22 g to­tal fat (7 g sat. fat), 52 g carb (3 g di­etary fi­bre, 3 g sugar), 159 mg chol, 432 mg sodium, 681 mg potas­sium. % RD I: 7% cal­cium, 26% iron, 58% vit A, 97% vit C, 27% fo­late.

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