Eggs: 150g (3 large), Brown rice (cooked): 100g (1/2 cup), Broccoli: 80g (1 cup, small florets), Bell pepper (red): 50g (1/3 medium, diced), Carrots: 50g (1 medium, julienned), Mushrooms: 50g (1/2 cup, sliced), Green onions: 20g (2, chopped), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Soy sauce (low sodium): 10ml (2 tsp), Sesame oil: 5ml (1 tsp), Olive oil: 10ml (2 tsp), Sesame seeds: 5g (1 tsp), Red pepper flakes: 1g (1/4 tsp), Salt: 1g (1/4 tsp), Black pepper: 1g (1/4 tsp)
1. Heat 10ml olive oil in a large skillet or wok over medium-high heat. 2. Add 6g minced garlic and 5g grated ginger. Cook for 30 seconds until fragrant. 3. Add 80g broccoli florets, 50g julienned carrots, and 50g diced bell pepper. Stir-fry for 3-4 minutes until vegetables begin to soften. 4. Add 50g sliced mushrooms and cook for 2-3 minutes until mushrooms release their moisture. 5. Push the vegetables to one side of the skillet. 6. Crack 3 eggs into the empty side of the skillet and scramble until just set, about 1-2 minutes. 7. Mix the scrambled eggs with the vegetables. 8. Add 100g cooked brown rice, 10ml soy sauce, 5ml sesame oil, 1g salt, and 1g black pepper. Stir-fry for 2 minutes until everything is well combined and heated through. 9. Stir in 20g chopped green onions. 10. Sprinkle with 5g sesame seeds and 1g red pepper flakes before serving.
