Broccoli and Rice

2012-11-04
  • Yield : About 6 cups
  • Servings : 6
  • Prep Time : 15m
  • Cook Time : 40m
  • Ready In : 60m
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Nutritional Info

This information is per serving.

  • Calories

    170
  • Calories from Fat

    30
  • Total Fat

    4g
  • Saturated Fat

    1g
  • Trans Fat

    0g
  • Cholesterol

    0g
  • Sodium

    150mg
  • Carbohydrates

    33g
  • Dietary Fiber

    2g
  • Sugar

    1g
  • Protein

    4g
  • Serving Size:

    1 cup (170 g)

The recipe for Broccoli with Rice came from Portuguese friends. It is a simple blend of cooked fresh or frozen broccoli combined with your favorite rice (white, jasmine, basmati, brown, wild or combination).

You adjust the ratio of broccoli to rice to your taste. Broccoli is a low calorie vegetable that appears to have many health benefits. While white rice is on the Do Not Eat lists of most fad diets, it is the go to source for carbohydrate energy for billions of people across the world. Like most minimally processed foods, it is not the food that is bad, it is eating too many calories that contributes to weight gain and obesity.

Cook’ Tip

You can stretch this recipe and increase its health benefits by doubling the amount of broccoli. For six large servings, using twice as much broccoli adds only 20 calories.

Nutrition Values

Nutrition values are based on using white rice. Whole grain brown rice adds about 1 gram of fiber per serving.

 

Ingredients

  • 1 lb. (450 g) broccoli crown or spears
  • 1 cup (200 g) long grain white, brown, or basmati rice
  • 1 small to medium onion, diced
  • 1 clove garlic, minced (optional)
  • 1 teaspoon (5 ml) Kosher salt
  • 1 tablespoon (15 ml) olive oil
  • Fresh ground black pepper

Method of Preparation

Step 1

In a 2 qt/L pan add one-half teaspoon of the and 4 cups of water. Bring water to a boil, add the rice, and cook per manufactures recommended time until tender. Drain and set aside.

Step 2

Meanwhile wash broccoli and cut into florets. Trim tough outer skin off the stems and, cut into bite size pieces. In a 4qt/L pan, add remaining salt, broccoli and fill with water. Cook over medium heat until broccoli is very tender and falls apart when pricked with a fork. Drain and reserve 1/2 to one cup of the cooking liquid.

Step 3

Rinse and dry the pan used to cook the broccoli. Add the olive oil and heat oil on medium heat. Add the onion and sauté 5 to 8 minutes or until onion begins to brown and caramelize. Stir in garlic and cook 1 minute.

Step 4

Add the broccoli mashing into bite size pieces using the back of large spoon. Stir in the rice. If mixture appears dry, add the reserve broccoli liquid until moist. Season to taste with black pepper