Create the ultimate side dish using Broccoli Rice. It’s perfect for any meal, any diet, and any schedule, and is a green canvas for some of your favorite ingredients.
Table of Contents
It’s time we whipped up a batch of Italian asparagus rice, readers! What? You don’t call it that around your house? Well, if this were 16th-century France, you’d know that I’m referring to broccoli. And today, we will indeed be making broccoli rice.
Today also marks the day I learned that broccoli is man-made. It was developed in Italy during the Roman Empire through careful cultivation. Who knew! (Well, Caesar, probably.) It was adopted by the French and given that less-than-flattering nickname, which stuck with it until it crossed the Atlantic (by way of England) and assumed the name we know it by today.
With the history lesson over, let’s talk about the actual side dish (or snack, if you happen to have any leftovers awaiting you in the fridge). This dish is healthy (more on that later) and versatile. Think of the meals you usually serve with broccoli. Lots, right? Now imagine them with broccoli rice. It’s just that simple. I love that it’s a great way to incorporate more greens into my family’s diet in the morning (omelets, anyone?), in the afternoon (it fits in a veggie burrito nicely), and in the evening (a key ingredient for Broccoli Cheese Casserole).
Is Broccoli Rice Healthy?
You bet it is! In fact, it’s even healthier than cauliflower rice, that OTHER veggie-turned-rice option. Broccoli is packed with minerals, vitamins C & K, and fiber, so it will invigorate your body and satiate your stomach. It works with vegan, vegetarian, gluten-free, keto, paleo, and Mediterranean diets, which comes in handy when you have guests for dinner whose eating habits may differ from yours.
INGREDIENTS
- 1 small head broccoli
- 1 tbsp extra virgin olive oil
- 1 clove garlic, minced
- 2 tbsp cilantro stems, chopped
- pinch of sea salt and fresh black pepper
- 1 lime, zested and juiced
- pinch of red pepper flakes
INSTRUCTIONS
Clean
Wash the broccoli and remove any tough or woody parts from the stalk. Cut the broccoli into florets. Place the florets and stems in a food processor. Pulse until they are broken down into small, rice-sized pieces.
Saute
Heat the olive oil in a large skillet over MED-HIGH heat. Add the minced garlic and chopped cilantro stems. Sauté for about 2 minutes until the garlic becomes fragrant and the stems are softened.
Sauce
Add the broccoli rice into the skillet and season with a pinch of sea salt, fresh black pepper, and a touch of red pepper flakes. Sauce the broccoli rice for 3–4 minutes, stirring occasionally. It should become tender but still vibrant green.
Add
Add the zest and juice of one lime to the skillet and stir well. Taste the broccoli rice and adjust the seasoning if needed. Serve hot as a side dish or main course.
DEVOUR!
Tips & Tricks to Making Perfect Broccoli Rice
- Invest in a food processor or, barring that, a blender. It will ensure the size of your “grain” is consistent.
- You want vibrant and green broccoli that doesn’t have any yellow spots and that stands at attention (i.e., no wilters)
- Season a little at first. As they say, it’s easier to add spices than to take spices away.
- Once the broccoli is bright green and tender, it’s good to go. You don’t want to overcook, which can easily happen with this dish.
FAQs
Both are healthy, so I wouldn’t stress too much about going with one or the other. That said, broccoli contains more vitamins (K and C, in particular), minerals, and fiber, so technically, the “winner” would be the green stuff.
Not quite. Though they both belong to the cabbage family, broccoli is short and stout whereas broccolini is tall and tender. Broccolini is actually a cross between broccoli and Chinese broccoli, and has a milder, sweeter taste than broccoli. It’s also a lot easier to work with, given their slender stature.
Sure, just be sure to let it thaw completely and absorb as much moisture as possible before cooking.
No sweat. A blender, a grater, or a knife & cutting board (and elbow grease) will do just fine. You can also buy pre-riced broccoli, both fresh and frozen.
Nope. The exterior is soft enough that you can eat it as is.
Serving Suggestions
I’ve already mentioned how great this broccoli rice works with omelets and burritos, and is a key ingredient in Broccoli Cheese Casserole. As a side dish, it works with almost any protein, be it chicken, pork, and fish. But this is one recipe you can have fun experimenting with, given that it works with almost all diets.
variations
Protein: Chop up bits of turkey, ham, or chicken and add it to the broccoli rice for a one-pot meal.
Cheeses: Add some creaminess with Gruyere, Swiss, or Monterey Jack.
Veggies: Prefer to keep it veggie friendly? Add some bell peppers, mushrooms, carrots, or even riced cauliflower.
Spices: Bring the heat with some cayenne pepper or smoked paprika, and experiment with rosemary and thyme.
how to prep and store broccoli rice
Let the broccoli rice cool completely. Then store it in an airtight container (a resealable bag works) and put it in the fridge where it will keep for up to three days. I don’t recommend freezing broccoli rice as I find it runs a high risk of turning mushy upon thawing. To reheat, saute it once more in a pan on MEDIUM, stirring frequently until the desired temperature is attained.
How to Make Broccoli Rice
Ingredients
- 1 small head broccoli
- 1 tbsp extra virgin olive oil
- 1 clove garlic minced
- 2 tbsp cilantro stems chopped
- pinch sea salt and fresh black pepper
- 1 lime zested and juiced
- pinch red pepper flakes
Instructions
-
Wash the broccoli and remove any tough or woody parts from the stalk. Cut the broccoli into florets. Place the florets and stem in a food processor. Pulse until they are broken down into small, rice-sized pieces.
-
Heat the extra virgin olive oil in a large skillet over MED-HIGH heat. Add the minced garlic and chopped cilantro stems. Sauté for about 2 minutes until the garlic becomes fragrant and the stems are softened.
-
Stir in the broccoli rice into the skillet and season with a pinch of sea salt, fresh black pepper, and a touch of red pepper flakes. Sauce the broccoli rice for 3–4 minutes, stirring occasionally. It should become tender but still vibrant green.
-
Add the zest and juice of one lime to the skillet and stir well. Taste the broccoli rice and adjust the seasoning if needed. Serve hot as a side dish or main course.
Notes
- You want vibrant and green broccoli that doesn’t have any yellow spots and that stands at attention (i.e., no wilters)
- Season a little at first. As they say, it’s easier to add spices than to take spices away.
- Once the broccoli is bright green and tender, it’s good to go. You don’t want to overcook, which can easily happen with this dish.
Nutrition
The post How to Make Broccoli Rice appeared first on Food Faith Fitness.
