Heart-Healthy Herbed Rice with Broccoli
Wholesome, flavorful, and packed with nutrients, this Heart-Healthy Herbed Rice with Broccoli is the perfect side dish or light main course for anyone looking to eat well without sacrificing taste. Made with fiber-rich brown rice, vibrant sautéed broccoli, and a medley of fresh herbs like parsley, basil, and thyme, this recipe is bursting with fresh, aromatic flavors. A zesty kick of lemon juice and zest enhances every bite, while garlic and extra virgin olive oil add a depth of savory richness. Ready in just 40 minutes, this dish is as simple as it is satisfying, making it an ideal choice for busy weeknight dinners. Low in sodium yet abundant in natural goodness, this heart-healthy recipe is a guilt-free way to nourish your body and delight your palate. Serve it as a warm side or elevate it with your favorite protein for a well-rounded, nutritious meal.
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Recipe Information
Ingredients
- 1 cup brown rice
- 2 cups water
- 1 tablespoon extra virgin olive oil
- 2 cloves garlic
- 2 cups broccoli florets
- 0.25 cup fresh parsley
- 0.25 cup fresh basil
- 1 tablespoon fresh thyme
- 1 tablespoon lemon juice
- 1 teaspoon lemon zest
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt (optional)
Instructions
Rinse the brown rice under cold water and set aside.
In a medium-sized saucepan, bring 2 cups of water to a boil.
Add the rinsed brown rice to the boiling water. Return to a boil, then reduce heat to a simmer and cover with a tight-fitting lid. Cook for 25 minutes or until the rice is tender and the water is absorbed.
While the rice is cooking, prepare the broccoli by washing and cutting it into small florets.
In a large skillet, heat the olive oil over medium heat. Finely chop the garlic cloves and add to the skillet, sautéing for about 1 minute until fragrant.
Add the broccoli florets to the skillet and cook for 3-4 minutes until they are bright green and tender-crisp.
Once the rice is cooked, remove it from the heat and let it sit, covered, for 5 minutes. Fluff the rice with a fork.
Finely chop the parsley, basil, and thyme.
In a large mixing bowl, combine the cooked rice, sautéed broccoli, chopped herbs, lemon juice, and lemon zest.
Season with black pepper and salt (if using) to taste and mix all ingredients until well combined.
Serve warm and enjoy your heart-healthy herbed rice with broccoli.
Nutrition Facts
Calories |
409 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.1 g | 21% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 639 mg | 28% | |
| Total Carbohydrate | 59.6 g | 22% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 3.6 g | ||
| Protein | 12.7 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 183 mg | 14% | |
| Iron | 3.6 mg | 20% | |
| Potassium | 273 mg | 6% | |
*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.
