Brown Rice and Broccoli
Elevate your weeknight dinner game with this wholesome and satisfying Brown Rice and Broccoli recipe! Featuring nutty, tender brown rice paired with crisp-tender broccoli florets sautéed in fragrant garlic-infused olive oil, this dish is a delightful combination of flavor and nutrition. Lightly seasoned with salt, black pepper, and a zesty splash of fresh lemon juice, every bite bursts with vibrant freshness. Ready in under an hour with just a handful of simple ingredients, this recipe is perfect as a healthy main course or a hearty side dish. Garnish with optional fresh parsley for a pop of color and flavor. Whether you're meal prepping for the week or craving a quick and easy plant-based dinner, this Brown Rice and Broccoli recipe is a must-try!
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 cups broccoli florets
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
- 1 tablespoon chopped fresh parsley (optional, for garnish)
Instructions
Rinse the brown rice under cold water using a fine mesh strainer to remove excess starch.
In a medium saucepan, combine the rinsed brown rice, 2 cups of water, and a pinch of salt. Bring to a boil over high heat.
Once boiling, reduce the heat to low, cover the saucepan with a tight-fitting lid, and let it simmer for 30-35 minutes, or until the rice is tender and all the water has been absorbed.
While the rice is cooking, prepare the broccoli. In a medium pot with a steamer basket, bring about 1 inch of water to a boil.
Add the broccoli florets to the steamer basket, cover the pot, and steam for 4-5 minutes until the broccoli is bright green and tender but still crisp. Remove from heat and set aside.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to let it burn.
Add the steamed broccoli to the skillet and toss it in the garlic-infused oil. Season with salt and black pepper, stirring to combine. Cook for an additional 2-3 minutes.
Fluff the cooked brown rice with a fork and transfer it to a serving dish. Top the rice with the sautéed broccoli mixture.
Drizzle lemon juice over the rice and broccoli for a burst of brightness. Garnish with chopped fresh parsley if desired.
Serve warm and enjoy your healthy Brown Rice and Broccoli dish!
Nutrition Facts
Calories |
405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1258 mg | 55% | |
| Total Carbohydrate | 58.0 g | 21% | |
| Dietary Fiber | 8.3 g | 30% | |
| Total Sugars | 3.4 g | ||
| Protein | 12.2 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 150 mg | 12% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 138 mg | 3% | |
*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.
