How to Make Broccoli Rice
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How to Make Broccoli Rice
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Learn how to make broccoli rice as a way to add more vegetables to your meals or switch up from having rice; low in carb and paleo-friendly!
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Ingredients
- 1 large head broccoli
- salt and pepper to taste
Instructions
- Use a vegetable peeler to peel the thick parts of the broccoli stem. Cut the broccoli into large chunks
- Prepare a food processor with the "S" blade, add the broccoli into the bowl of the processor. Pulse until the broccoli is grated and looks like rice or couscous, being careful not to over-pulse.
- Place a pan large enough to hold the broccoli on the stove on medium-high heat.
- Add olive oil, and once you see the oil shimmer, add the grated broccoli and saute for 1 minute. Reduce heat to low and cover, cook for 3 minutes.
- Remove the lid, season with salt and pepper and any other seasoning, and serve.
Equipments used:
Notes
- Storage: You can make a large batch of broccoli rice to use for recipes throughout the week. Store it in the fridge in an airtight container for 3-4 days.
- Freezer Instructions: Pack the broccoli rice tightly inside a freezer-safe bag or container. It should last at least 6 months.
Nutrition Information
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Calories
52kcal
(3%)
Carbohydrates
10g
(3%)
Protein
4g
(8%)
Fat
1g
(2%)
Saturated Fat
0.2g
(1%)
Polyunsaturated Fat
0.2g
Monounsaturated Fat
0.05g
Sodium
57mg
(2%)
Potassium
480mg
(14%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
947IU
(19%)
Vitamin C
136mg
(151%)
Calcium
71mg
(7%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 52 kcal
% Daily Value*
| Calories | 52kcal | 3% |
| Carbohydrates | 10g | 3% |
| Protein | 4g | 8% |
| Fat | 1g | 2% |
| Saturated Fat | 0.2g | 1% |
| Polyunsaturated Fat | 0.2g | 1% |
| Monounsaturated Fat | 0.05g | 0% |
| Sodium | 57mg | 2% |
| Potassium | 480mg | 10% |
| 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.
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Overall Rating
5.0
9 reviews
Excellent
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