Broccoli Rice
Transform your weeknight meals with this quick, nutritious, and flavorful Broccoli Rice recipe! Made with fresh broccoli florets pulsed into a rice-like texture, this low-carb dish is a fantastic alternative to traditional rice. Enhanced with the warmth of sautéed garlic, the richness of olive oil, and a zingy splash of lemon juice, it’s as vibrant in flavor as it is in color! Ready in just 20 minutes, this veggie-packed side dish is seasoned to perfection with aromatic parsley, salt, and pepper, making it a healthy choice for family dinners or meal prepping. Gluten-free, keto-friendly, and bursting with nutrients, serve this Broccoli Rice on its own, alongside your favorite protein, or as a base for heartier dishes.
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Recipe Information
Ingredients
- 500 g Fresh broccoli florets
- 2 tablespoons Olive oil
- 2 large, minced Garlic cloves
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 1 tablespoon Lemon juice
- 2 tablespoons, chopped Fresh parsley
Instructions
Start by washing the broccoli thoroughly under running water. Pat it dry with a clean kitchen towel.
Cut the broccoli into smaller florets. Use a food processor to pulse the broccoli florets into a rice-like texture. For a more chunkier finish, pulse in short bursts, about 6-8 times.
In a large skillet, heat the olive oil over medium heat.
Add the minced garlic to the skillet and sauté for about 1 minute or until it becomes fragrant and slightly golden.
Add the broccoli rice to the skillet, stirring well to combine with the garlic and oil.
Season the broccoli rice with salt and black pepper, stirring to evenly coat.
Cook for 6 to 7 minutes, stirring frequently, until the broccoli is tender but not mushy.
Remove the skillet from heat and stir in the lemon juice and chopped parsley.
Taste for seasoning and adjust with more salt and pepper if necessary.
Serve the broccoli rice warm as a nutritious side dish or use as a healthy base for your main course.
Nutrition Facts
Calories |
448 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.8 g | 38% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1352 mg | 59% | |
| Total Carbohydrate | 38.8 g | 14% | |
| Dietary Fiber | 14.0 g | 50% | |
| Total Sugars | 8.7 g | ||
| Protein | 14.9 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 271 mg | 21% | |
| Iron | 4.8 mg | 27% | |
| Potassium | 1716 mg | 37% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
