> Dinner > Recipes > Broccoli and Mince Stir-Fry with Flavoured Rice

Serves1 Person

Preparation10 mins

Cooking15 mins

Total25 mins

Nutrition Info (approx.)

Calorie Values

Women:Men:

Protein Values

Women: 60gMen: 60g

Fat Values

Women: 10gMen: 10g

Carb Values

Women: 18gMen: 27g

This dish balances the rich flavours of the mince with the freshness of broccoli and aromatic spices and herbs. It’s a simple, nutritious meal that doesn’t overload on macros and is sure to be satisfying.

Ingredients

Men: 100g / Women: 50g - Rice200g 5% Fat Mince (beef or turkey)100g broccoli, cut into small florets 2 cloves garlic, minced 1 tablespoon soy sauce (low sodium, if preferred) 1 teaspoon ginger, grated 1/2 teaspoon chilli flakes (optional for heat) 1 tablespoon olive oil Salt and pepper to taste Fresh herbs (e.g., coriander or parsley), chopped for garnish

Method

Cook the Rice

Rinse the rice under cold water until the water is clear (5+ times).
Add rice to a pan of cold water (enough to cover the rice + 2cm), add a pinch of salt, and cook the rice until all the water has evaporated.
Set aside.

Prepare the Broccoli

Steam the broccoli florets for about 3-4 minutes until they are bright green and slightly tender. Set aside.

Cook the Mince

Heat half the olive oil in a pan over medium heat.
Add the mince, breaking it up with a spatula.
Cook until browned and cooked through. Season with salt and pepper.
Remove the mince from the pan and set aside.

Make the Stir-Fry

In the same pan, add the remaining olive oil.
Add the minced garlic, grated ginger, and chilli flakes. Sauté for a minute until fragrant.
Return the cooked mince to the pan and add the steamed broccoli.
Stir in the soy sauce and cook for an additional 2-3 minutes, mixing well.

Combine and Serve

Mix the stir-fried mince and broccoli with the cooked rice.
Check the seasoning and adjust if necessary.
Garnish with freshly chopped herbs.
Serve hot and enjoy!

Broccoli and Mince Stir-Fry with Flavoured Rice