5.0 from 6 votes
How To Make Broccoli Rice
Broccoli rice is the perfect green canvas for some of your favorite ingredients.
Prep Time
10 mins
Cook Time
10 mins
Total Time
15 mins
Servings: 2
Calories: 178 kcal
Course:
Side Dish
Cuisine:
American , Vegetarian , Vegan
Ingredients
- 1 small head broccoli
- 1 tablespoon extra-virgin olive oil
- 1 clove garlic minced
- 2 tablespoons cilantro stems chopped
- pinch Sea salt and fresh black pepper
- pinch red pepper flakes
- 1 lime zested and juiced
Instructions
- Wash the broccoli and remove any tough or woody parts from the stalk. Cut the broccoli into florets. Place the florets and stem in a food processor. Pulse until they are broken down into small, rice-sized pieces.
- Heat the extra-virgin olive oil in a large skillet over medium-high heat. Add the minced garlic and chopped cilantro stems. Sauté for about 2 minutes, until the garlic becomes fragrant and the stems are softened.
- Stir in the broccoli rice into the skillet and season with a pinch of sea salt, fresh black pepper, and a touch of red pepper flakes. Sauté the broccoli rice for 3 to 4 minutes, stirring occasionally. It should become tender but remain vibrant green.
- Add the zest and juice of one lime to the skillet and stir well. Taste the broccoli rice and adjust the seasoning if needed. Serve hot as a side dish or main course.
Cup of Yum
Nutrition Information
Calories
178kcal
(9%)
Carbohydrates
24g
(8%)
Protein
9g
(18%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
102mg
(4%)
Potassium
1003mg
(29%)
Fiber
9g
(36%)
Sugar
6g
(12%)
Vitamin A
1938IU
(39%)
Vitamin C
282mg
(313%)
Calcium
157mg
(16%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 178
% Daily Value*
| Calories | 178kcal | 9% |
| Carbohydrates | 24g | 8% |
| Protein | 9g | 18% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 102mg | 4% |
| Potassium | 1003mg | 21% |
| Fiber | 9g | 36% |
| Sugar | 6g | 12% |
| Vitamin A | 1938IU | 39% |
| Vitamin C | 282mg | 313% |
| Calcium | 157mg | 16% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.