How to Make Broccoli Rice
Broccoli rice is a nutritious, low-carb alternative to traditional rice. It's quick to prepare and versatile enough to be used in a variety of dishes.
Ingredients
- 1 Head Broccoli
- Salt to taste
Instructions
Prepare the Broccoli:
- Wash the broccoli thoroughly under cold running water, ensuring any dirt or debris is removed.
- Remove the leaves and separate the florets from the stem.
- Trim any rough or tough spots from the stem, then slice the stem in half lengthwise to make it easier to process.
- Using a food processor with a grater attachment or grater, grate the broccoli florets and stems until they resemble the texture of rice grains.
How to Cook Broccoli Rice in the Microwave:
- Transfer the broccoli rice to a microwave-safe bowl, spreading it out evenly for even cooking.
- Season with 1 teaspoon of salt, or adjust to your taste preference, and stir to combine.
- Cover the bowl with a microwave-safe lid or cling film.
- Microwave on high for 2 minutes or until the broccoli rice is tender.
How to Cook Broccoli Rice on the Stovetop:
- Heat a non-stick skillet over medium heat until warm.
- Add the broccoli rice to the skillet in an even layer, which helps ensure it cooks uniformly.
- Season with 1 teaspoon of salt, or adjust to taste, and stir to coat the rice evenly with seasoning.
- Cook for 2-4 minutes, stirring frequently, until the broccoli rice is tender and softened.
Nutrition
Calories: 103kcalCarbohydrates: 20gProtein: 9gFat: 1gSaturated Fat: 0.3gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.1gSodium: 100mgPotassium: 961mgFiber: 8gSugar: 5gVitamin A: 1894IUVitamin C: 271mgCalcium: 143mgIron: 2mg
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