Heart-Healthy Broccoli Rice
Elevate your weeknight meals with this vibrant and nourishing Heart-Healthy Broccoli Rice recipe, a delicious fusion of wholesome ingredients and bold flavors. Made with fiber-rich brown rice, tender steamed broccoli, and a zesty drizzle of lemon juice, this dish is packed with antioxidants and nutrients perfect for supporting your well-being. Sautéed garlic infuses the rice with aromatic depth, while a splash of soy sauce adds a savory twist. Topped with fresh parsley, this easy-to-make recipe comes together in just 35 minutes, making it a perfect option for busy nights. Whether served as a flavorful side dish or a light, plant-forward main, this heart-smart recipe is sure to delight your taste buds and keep you feeling great.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 2 cups chopped broccoli
- 1 tablespoon olive oil
- 2 cloves minced garlic
- 1 tablespoon lemon juice
- 1 teaspoon soy sauce
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons chopped fresh parsley
Instructions
Rinse the brown rice under cold water until the water runs clear to remove excess starch.
In a medium saucepan, combine the rinsed rice and water, and bring to a boil over medium-high heat.
Once boiling, lower the heat to a simmer, cover the saucepan, and cook the rice for 25-30 minutes or until it's tender and the water is absorbed.
While the rice is cooking, steam the chopped broccoli until bright green and tender, about 5-7 minutes. You can do this by placing the broccoli in a steamer basket over boiling water or microwaving with a splash of water in a covered dish.
In a large skillet over medium heat, warm the olive oil. Add minced garlic and sauté until fragrant, about 1 minute.
Add the cooked rice and steamed broccoli to the skillet, stirring to combine with the garlic oil.
Drizzle the lemon juice and soy sauce over the rice and broccoli mixture, and sprinkle with black pepper and salt. Stir well to incorporate all flavors.
Remove from heat and sprinkle with fresh parsley before serving.
Serve warm as a side dish or a light main meal for a heart-healthy option.
Nutrition Facts
Calories |
496 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.1 g | 22% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1316 mg | 57% | |
| Total Carbohydrate | 70.4 g | 26% | |
| Dietary Fiber | 12.1 g | 43% | |
| Total Sugars | 5.8 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 227 mg | 17% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1200 mg | 26% | |
*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.
