Broccoli and Rice

Rice Side Dish - Side Dish

In order to infuse the rice with the taste of broccoli, I puree the broccoli stalk with water and cook the rice in the green broccoli water. Some freshly squeezed lemon at the end adds freshness to this broccoli and rice recipe.

Brief

Prep 15 mins

Cook: 25 mins

Total: 40 mins

Servings: 4

Yield: 4 servings

Broccoli and Rice

Ingredients

1 head broccoli

stalk and florets chopped separately

2 cups water

2 tablespoons olive oil

1 tablespoon minced garlic

½ cup uncooked white rice

salt to taste

1 squeeze lemon juice

Mexican Rice Pilaf

Side Dish

Directions

Step 1

Combine broccoli stalk and 1 cup water in a blender; blend until pureed. Add remaining cup of water for a total of 2 cups of green water to cook the rice in.

Step 2

Heat olive oil in a saucepan over medium heat and cook garlic until fragrant 1 to 2 minutes. Add rice and cook and stir for 3 minutes. Add chopped broccoli florets green water and salt; bring to a boil. Reduce heat to low and simmer until rice is tender 15 to 20 minutes.

Step 3

Fluff cooked rice with a fork and squeeze lemon juice on top before serving.

Nutritional Information

Broccoli and Rice

Servings Per Recipe:4

Calories: 173

% Daily Value *

Protein: 3.9g 8%

Carbohydrates: 24.3g 8%

Dietary Fiber: 2.3g 9%

Sugars: 1.4g

Fat: 7.2g 11%

Saturated Fat: 1g 5%

Vitamin A Iu: 467.7IU 9%

Niacin Equivalents: 2.2mg 17%

Vitamin B6: 0.2mg 12%

Vitamin C: 68.1mg 114%

Folate: 100.9mcg 25%

Calcium: 49.3mg 5%

Iron: 1.6mg 9%

Magnesium: 23.3mg 8%

Potassium: 274.8mg 8%

Sodium: 68.7mg 3%

Thiamin: 0.2mg 19%

Calories From Fat: 64.7

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-)Nutrition information is provided for reference only. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.