Monday, November 17, 2008

RM#2 Day 17 - Carrot Broccoli Fried Rice

Broccoli was developed in Italy and is well established as one of the major anti-cancer foods. Broccoli contains indoles, which can help inactivate harmful estrogens that can promote the growth of tumors, sulforaphane, which stimulates cells to produce cancer-fighting enzymes, and beta-carotene, another cancer fighter...Broccoli contains some 3% of protein and is one of the richest vegetable sources of calcium, iron and magnesium. Moreover, broccoli is very rich in vitamins A and C, exceeding even oranges in the concentration of the latter.Broccoli can be eaten raw in salads or with dips, or it can be steamed and eaten as is, or served with a light nut, or similar sauce.One of the health benefits of carrots is well known that the carrot is rich in beta-carotene, which the body stores and converts to vitamin A as it is needed.Vitamin A deficiency leads to poor vision...the age-old parental advice concerning the benefits of carrots to good vision can be scientifically supported...i prepared this masala rice with carrots n broccoli easily with simpe ingredients...kids will love this surely...


2cup Cooked rice
1/2cup Carrots pieces
1/2cup Broccoli pieces
2nos Bay leaves
1no Onion chopped
1tsp Garam masala powder
1/2tsp Red chilly powder
1/2tsp Pepper powder
1/2tsp Cumin seed powder
2tbsp Coriander leaves chopped
Salt
Oil

Heat oil in a pan, add the bay leaves n fry them until they turns brown..add the chopped onion to the oil n stir them for a while until they turns transculent...add the chopped carrots to the onion n cook them until they turns a bit tender..add the redchilly powder, garam masala powder, pepper powder n cumin seed powder with enough salt to the onion n carrot pieces n stir them for a few minutes in simmer..add the broccoli pieces to the onion n spice powders..cook for a while until they turns tender..dont let them cook well..broccolis should be crunchy...


Now add the cooked rice to carrot, broccoli masala..toss everything well gently for a while until the spices get well mixed...add the chopped coriander leaves to the rice n serve hot with any choice of spicy side dishes..

Healthy Carrot Broccoli Fried Rice!!!

On the way to:  Srivalli's  Rice Mela
                        JFI - Carrots By Cooker
                        Eat Healthy - During Pregnancy by Sangeeth..

My co runners r:  DK ,Srivalli, Ranji,PJ,Curry Leaf,Medha,Bhawna,Raaji,Ruchii,Anu,Kamala,Roopa,Divya Kudua,Rekha,Divya M,Lakshmi,Raaga,Lakshmi Venkatesh ,Sripriya,Viji,Kamalika,Pavani,Karuna,Roochi

7 comments:

rekhas kitchen said... Reply To This Comment

nice colours and perfect entry for the event priya

Kitchen Flavours said... Reply To This Comment

Wow looks yummy. Informative info on Broccoli.

Curry Leaf said... Reply To This Comment

Looks delish.Nice info on broccoli

Cham said... Reply To This Comment

Delicous and corlorful rice :)

Happy cook said... Reply To This Comment

Delicious fried rice and beautiful too

Mahimaa's kitchen said... Reply To This Comment

delicious and filling rice.

Bhawana said... Reply To This Comment

yyyuuuuuuummmy rice looks tempting to me. Thought I dont like broccali. but this I feel like having it now.