Low Fat Broccoli Rice
Elevate your healthy eating game with this quick and easy Low Fat Broccoli Rice recipe—a nutritious, flavor-packed dish perfect for weight-conscious foodies. This recipe combines tender, nutty brown rice with finely chopped broccoli florets, creating a dish that’s both satisfying and packed with vitamins. Sautéed onion and garlic add depth to the flavor, while a splash of fresh lemon juice brightens every bite. With just a tablespoon of olive oil and no heavy sauces, this low-fat side dish is perfect for complementing grilled chicken, fish, or a plant-based protein. Ready in under 45 minutes, this wholesome, veggie-loaded recipe offers a simple, delicious way to enjoy a guilt-free meal. Whether served as a light main course or a nutrient-rich side, it’s the perfect addition to any healthy meal plan. Keywords: low-fat broccoli rice, healthy side dish, easy low-fat recipes, broccoli and brown rice recipe, quick vegetable side.
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Recipe Information
Ingredients
- 1 head broccoli
- 1 cup brown rice
- 2 cups water
- 1 medium onion
- 2 cloves garlic
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 tablespoon lemon juice
Instructions
Rinse the brown rice under cold water. In a medium saucepan, combine the rice and water, then bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for about 25 minutes or until the rice is tender and the water is absorbed.
While the rice is cooking, cut the broccoli into florets and chop them finely to create a rice-like texture. You can use a food processor for even finer results, pulsing until the broccoli resembles coarse grains of rice.
Dice the onion and mince the garlic cloves.
In a large non-stick skillet or sauté pan, heat the olive oil over medium heat. Add the onion and cook for 2-3 minutes until it begins to soften.
Add the minced garlic and cook for another 1 minute, stirring frequently to avoid burning.
Stir in the chopped broccoli, and season with salt and black pepper. Cook for about 5-6 minutes, until the broccoli is bright green and tender-crisp.
Once the rice is done cooking, fluff it with a fork and add it to the skillet with the broccoli mixture. Stir well to combine all the ingredients.
Remove from heat and stir in the lemon juice for a fresh, tangy finish.
Serve warm as a side dish or as a light main course.
Nutrition Facts
Calories |
550 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1685 mg | 73% | |
| Total Carbohydrate | 83.8 g | 30% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 12.7 g | ||
| Protein | 15.8 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 240 mg | 18% | |
| Iron | 3.7 mg | 21% | |
| Potassium | 1327 mg | 28% | |
*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.
