Oven Roasted Broccoli Rice Recipe
User Reviews
5
Oven Roasted Broccoli Rice Recipe
Description
The Oven Roasted Broccoli Rice Recipe transforms broccoli stalks and florets into a rice-like texture by pulsing them in a food processor. The broccoli pieces are coated with olive oil and garlic salt before being spread thinly on a rimmed baking sheet and roasted at a high temperature. During roasting, the broccoli rice develops a tender texture with lightly browned spots, enhancing its flavors and providing a subtle crunch. The simple seasoning highlights the vegetable's natural taste while adding a touch of savory garlic.
This broccoli rice serves well as a warm side dish accompanying proteins or can be incorporated into bowls and salads as a low-carb vegetable base. Its straightforward preparation suits cooks looking for an easy vegetable side that maintains the integrity and nutrition of fresh broccoli without starchier grains.
Using both broccoli stalks and tops ensures minimal waste and a balanced texture. Separating these before processing helps achieve even pieces, but a large food processor can handle them together.
Ingredients
- 2 talks broccoli (or one XL stalk)
- 2 tablespoons olive oil
- 1/2 teaspoon garlic salt
Instructions
- Preheat the oven to 450 degrees F. Set out a large 18X13 inch rimmed baking sheet.
- Set out a food processor. Cut the stalks off the broccoli. Cut them into rough chunks. Place the stalks in the food processor and pulse until the pieces are as small as rice. Dump the broccoli rice onto the baking sheet.
- Cut the broccoli tops into large florets. Place them in the food processor and pulse until the florets are as small as rice. Dump the broccoli rice onto the baking sheet. *If you have a very large high-powered food processor, you do not need to separate the stalks from the tops.
- Drizzle olive oil and garlic salt over the broccoli rice. Toss the rice with your hands, to coat. Then spread it out in a thin layer across the baking sheet.
- Roast for 5 minutes. Use a large flat spatula to flip the rice and re-spread in a thin layer. Then roast another 5 minutes. Serve warm.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 58 kcal
% Daily Value*
| Serving | 0.75cup | |
| Calories | 58kcal | 3% |
| Carbohydrates | 3g | 1% |
| Protein | 1g | 2% |
| Fat | 4g | 6% |
| Saturated Fat | 0g | 0% |
| Cholesterol | 0mg | 0% |
| Sodium | 210mg | 9% |
| Potassium | 159mg | 3% |
| Fiber | 1g | 4% |
| Sugar | 0g | 0% |
| Vitamin A | 315IU | 6% |
| Vitamin C | 44.9mg | 50% |
| Calcium | 24mg | 2% |
| Iron | 0.4mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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