Turn those fresh broccoli stalks into a quick and easy simple side dish in lieu of regular rice. It makes a huge difference on your macros and doesn’t cost much. A broccoli stalk is the long part of the plant that is typically discarded because most people enjoy to eat just the broccoli florets. Broccoli rice is comprised of simple ingredients: broccoli, olive oil, and seasoning.
Broccoli rice is a perfect addition to burrito bowls, stir fry, salads, casseroles, and soups. There are numerous ways to season it as well – fresh or dry herbs and lemon or lime.
Health Benefits
Similarly to cauliflower rice, broccoli rice is higher in nutrients than regular white rice or brown rice. It has antioxidants, dietary fiber, vitamin C, vitamin K, iron, and potassium. Many of the antioxidants found in broccoli can help protect against various cancers, fight heart disease, inflammation, and allergies.
Broccoli is low in calories and is beneficial for a healthy diet. 1 cup of broccoli is 35 calories (5.6 g carbs – 2.2 g fiber = 3.4 g net carbs). It is vegan, vegetarian, keto, low carb, low calorie, whole30, paleo, and gluten free.
Broccoli Rice
Equipment
- Knife
- Large Pan
Ingredients
- 4 Broccoli Stalks
- Olive Oil
- Salt & Pepper To Taste
Instructions
- Wash heads of broccoli and stalks and separate the florets for another recipe. Remove leaves and stubs from stalks. Chop into smaller chunks.
- Small batches at a time, pulse 10x until broccoli becomes smaller pieces. Don't over pulse otherwise the pieces will be too small.
- In a large pan over medium heat, add a splash of olive oil. Toss in broccoli rice and cook until softened and golden brown, approximately 4-5 minutes. Season with salt and pepper.
Notes
Nutrition
Nutritional information is based on third-party calculations and should be considered an estimate only. Actual nutritional content will vary based upon brands used, measuring methods, cooking method, portion sizes, and more.
