5 from 39 votes
Easy Broccoli Rice
Easy Broccoli Rice turns fresh broccoli into a rice-like texture using a food processor. The broccoli florets and peeled stalks are pulsed into small granules and then lightly sautéed with shallot and garlic for a subtle aromatic flavor. This cooking method retains a tender yet slightly crisp texture, making it a versatile low-carb side or base for meals. The simple seasoning with salt and pepper showcases the fresh broccoli taste, offering a nutritious alternative to traditional rice.
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Servings:
4
servings
Calories:
88 kcal
Course:
Side Dish
Cuisine:
American
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.
Cup of Yum
Notes
- The recipe makes approximately 2 to 3 cups of broccoli rice, based on the size of the broccoli head used.
Nutrition Information
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%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 88
% 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.