Low Sodium Broccoli Rice
Elevate your weeknight meals with this flavorful and nutritious Low Sodium Broccoli Rice recipe—a heart-healthy twist on a classic side dish! Made with fiber-rich brown rice, tender steamed broccoli, and a fragrant blend of garlic, onion, and olive oil, this dish is packed with wholesome ingredients and free of excessive salt. A splash of zesty lemon juice and a hint of black pepper (plus a pinch of optional red pepper flakes for heat) bring the flavors to life, while fresh parsley adds a vibrant finishing touch. Quick and easy to prepare in just 45 minutes, this low sodium recipe is perfect as a satisfying side or plant-based main dish for your family dinner table.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 2 cups Water
- 2 cups Fresh broccoli florets
- 1 tablespoon Olive oil
- 2 cloves Garlic, minced
- 0.5 large Onion, finely chopped
- 1 tablespoon Lemon juice
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Red pepper flakes (optional)
- 2 tablespoons Fresh parsley, chopped
Instructions
Rinse the brown rice under cold water until the water runs clear.
In a medium-sized saucepan, bring the water to a boil. Add the rinsed brown rice, lower the heat to a simmer, and cover the pot. Cook for about 30 minutes or until the rice is tender and all the water is absorbed. Remove from heat and let it sit covered for another 5 minutes.
While the rice is cooking, steam the broccoli florets until they are bright green and tender, about 4-5 minutes. Set aside.
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and chopped onion, and sauté until the onion is translucent, about 3-4 minutes.
Add the steamed broccoli to the skillet and sauté for another 2 minutes, combining it well with the garlic and onion.
Add the cooked rice to the skillet and mix thoroughly with the broccoli mixture.
Stir in the lemon juice, black pepper, and red pepper flakes (if using).
Garnish with freshly chopped parsley and serve hot.
Nutrition Facts
Calories |
458 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.6 g | 21% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 93 mg | 4% | |
| Total Carbohydrate | 69.4 g | 25% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 7.6 g | ||
| Protein | 11.9 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 186 mg | 14% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 897 mg | 19% | |
*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.
