Recipes Using Broccoli Rice

July 23, 2023 Post a Comment

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SlowCooked Broccoli Recipe Taste of Home from www.tasteofhome.com

Description

Broccoli rice is a delicious and healthy alternative to traditional rice. It is made by pulsing broccoli florets in a food processor until they resemble the size and texture of rice grains. Broccoli rice is low in carbohydrates, rich in fiber, and packed with vitamins and minerals. It is an excellent choice for those who want to reduce their carb intake or add more vegetables to their diet.

Prep Time

Prepping broccoli rice takes only a few minutes. You need to wash and dry the broccoli florets, trim off the stems, and pulse them in a food processor until they reach the desired texture.

Cook Time

The cook time for broccoli rice varies depending on the recipe. Some recipes require cooking the broccoli rice for a few minutes, while others call for baking or stir-frying. In general, broccoli rice cooks faster than traditional rice, which makes it an excellent choice for busy weeknights.

Ingredients

The ingredients for broccoli rice recipes vary depending on the dish. However, some common ingredients include: - Broccoli florets - Olive oil or butter - Garlic - Onions - Salt and pepper - Cheese - Herbs and spices - Meat or tofu (optional)

Equipment

To make broccoli rice, you will need a food processor, a cutting board, a knife, and a skillet or pot. If you don't have a food processor, you can use a grater or a sharp knife to chop the broccoli into small pieces.

Method

Here are three easy broccoli rice recipes to try: Broccoli Rice Stir-Fry: Heat a tablespoon of olive oil in a skillet over medium-high heat. Add chopped garlic and onions and sauté until fragrant. Add the broccoli rice and stir-fry for 3-4 minutes until tender. Season with salt and pepper to taste. Broccoli Rice Casserole: Preheat the oven to 375°F. In a skillet, sauté chopped onions and garlic in butter until soft. Add the broccoli rice and stir-fry for 3-4 minutes. Transfer the mixture to a baking dish and top with shredded cheese. Bake for 15-20 minutes until the cheese is melted and bubbly. Broccoli Rice Salad: In a bowl, mix the broccoli rice with chopped cherry tomatoes, cucumber, red onion, and crumbled feta cheese. Drizzle with olive oil and lemon juice and season with dried oregano and black pepper.

Notes

You can use fresh or frozen broccoli florets to make broccoli rice. If using frozen broccoli, thaw it first and pat it dry before pulsing in the food processor. Broccoli rice can be stored in the fridge for up to five days or frozen for up to three months.

Nutrition Info

Broccoli rice is an excellent source of fiber, vitamin C, vitamin K, and folate. One cup of broccoli rice contains approximately 31 calories, 6 grams of carbs, 2 grams of protein, and 2 grams of fiber.

Recipe Tips

- Don't overcook the broccoli rice; it should be tender but still have some texture. - You can add other vegetables or protein sources to your broccoli rice recipes, such as mushrooms, bell peppers, chicken, or shrimp. - Use broccoli rice as a base for grain bowls or as a side dish for grilled meat or fish. - Experiment with different spices and seasonings to add flavor to your broccoli rice recipes. Some good options include curry powder, smoked paprika, or Italian seasoning.