Add a nutritious and flavorful twist to your meals with Broccoli Rice! This easy-to-make dish is perfect for anyone looking for a healthy, low-carb option that’s packed with vitamins, fiber, and a hint of zesty lime.
Ingredients (1 Serving):
- ½ small broccoli head (~4 oz)
- ½ tsp extra-virgin olive oil
- 1 scallion, diced
- ½ garlic clove, minced
- 1 tbsp chopped cilantro stems
- A handful of cilantro leaves (for garnish)
- ⅛ tsp sea salt (more to taste if needed)
- Freshly ground black pepper (to taste)
- ⅛ tsp cumin (optional, adjust to taste)
- ½ lime (zest and juice)
Instructions:
- Prepare the Broccoli:
- Wash and soak the broccoli for 15-20 minutes to clean thoroughly. Rinse and dry well.
- Remove any tough parts from the broccoli stalk. If the outer skin is hard, peel it with a vegetable peeler.
- Chop the broccoli stalk and florets into small 1-inch pieces, then pulse in a food processor or chop finely to make “rice.”
- Cook the Broccoli Rice:
- Heat a non-stick skillet over medium-low heat and lightly brush it with ½ tsp of olive oil.
- Add the riced broccoli, diced scallion, minced garlic, cilantro stems, sea salt, and a few grinds of black pepper.
- Sauté for 1-2 minutes, stirring occasionally, until the broccoli is lightly warmed but still bright green.
- Add Flavor:
- Remove the skillet from heat. Stir in the cumin (if using), lime zest, and a squeeze of lime juice for freshness.
- Serve:
- Adjust seasoning with more salt, pepper, or lime juice as needed. Garnish with fresh cilantro leaves and serve warm.
Nutritional Breakdown (Approximate per Serving):
- Calories: ~80 kcal
- Protein: ~3g
- Carbohydrates: ~9g
- Fiber: ~3g
- Total Fat: ~2.5g
- Sodium: ~200mg (depending on salt usage)
Enjoy this light and nutritious Broccoli Rice as a versatile side dish or a low-carb meal option, packed with fresh flavors and vibrant colors to keep you feeling energized and healthy!
FAQs
1. What is broccoli rice?
Broccoli rice is a healthy dish made by finely chopping or “ricing” broccoli and cooking it with rice or on its own as a low-carb alternative. It’s a vegetable-rich meal that boosts nutrition and fiber intake.
2. Is broccoli rice good for weight loss?
Yes! Broccoli rice is low in calories and high in fiber and nutrients, which helps keep you full longer and supports weight-loss goals when eaten as part of a balanced diet.
3. Can broccoli rice help with digestion?
Absolutely. Broccoli is a great source of dietary fiber, which supports healthy digestion, regular bowel movements, and a happy gut.
4. Can I make broccoli rice vegan and gluten-free?
Yes. Broccoli rice is naturally vegan and gluten-free when cooked with plant-based oil and seasonings, making it suitable for many dietary preferences.
5. Is broccoli rice good for kids and family meals?
Yes, it’s a great way to sneak veggies into family meals. You can make it mild or flavorful depending on what your kids like. Adding simple seasonings keeps it kid-friendly.
6. What type of rice can I use with broccoli rice?
You can use cooked white rice, brown rice, or even cauliflower rice for a lighter, grain-free version. Brown rice adds more fiber and nutrients.
7.Can I add protein to broccoli rice?
Yes! You can add tofu, chickpeas, paneer, or cooked chicken to make it a balanced meal with protein, veggies, and carbs
