Easy Broccoli Rice
User Reviews
5
Easy Broccoli Rice
Description
Easy Broccoli Rice begins by breaking down fresh broccoli into rice-sized pieces, including both the florets and peeled stalks, which adds texture and uses the vegetable fully. The broccoli rice is briefly cooked in olive oil with finely diced shallot and minced garlic that soften and infuse the dish with gentle flavor. Sautéing for just a few minutes keeps the vegetable tender without becoming mushy. Seasoned simply with salt and pepper, this broccoli rice can serve as a vegetable-rich side or a base in various dishes, complementing a range of main courses. The recipe yields about 2 to 3 cups depending on broccoli size, providing a simple way to enjoy broccoli with a grain-like consistency.
Ingredients
- 1 broccoli washed, head
- 1 tablespoon olive oil
- 1 shallot finely diced
- 1 clove garlic minced
- salt to taste
- black pepper to taste
Instructions
- Slice the broccoli head in half and use a knife to remove all the florets.
- Remove the woody parts from the broccoli stalk using a y-peeler. Then chop the stalk into 1 inch pieces.
- Place all broccoli pieces into a food processor and pulse until the it's broken up into tiny rice-sized pieces. I recommend placing the stalk pieces into the food processor first, so they'll be chopped up more.
- Heat the olive oil in a large pan and sauté the shallot and garlic for one minute.
- Add the broccoli rice to the pan and sauté for another 3-4 minutes.
- Season with salt and pepper and serve immediately.
Notes
- The recipe makes approximately 2 to 3 cups of broccoli rice, based on the size of the broccoli head used.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 88 kcal
% Daily Value*
| Calories | 88kcal | 4% |
| Carbohydrates | 11g | 4% |
| Protein | 4g | 8% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Sodium | 51mg | 2% |
| Potassium | 501mg | 11% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 947IU | 19% |
| Vitamin C | 136mg | 151% |
| Calcium | 71mg | 7% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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