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Brown Rice And Broccoli Recipes Healthy

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Recipe Review Healthy Brown Rice Broccoli Chicken Cheese Bake Broccoli rice, Healthy brown
Recipe Review Healthy Brown Rice Broccoli Chicken Cheese Bake Broccoli rice, Healthy brown from www.pinterest.com

Description

Are you looking for a healthy and delicious meal? Look no further than a dish of brown rice and broccoli. This combination provides a wealth of vitamins and nutrients that will leave you feeling satisfied and energized. The nutty flavor of brown rice pairs perfectly with the tender crunch of broccoli, creating a dish that is both hearty and light. Whether you are looking for a quick weeknight meal or a dish to impress your dinner guests, brown rice and broccoli is the perfect choice.

Prep Time

Preparation for this dish is quick and easy. You will need approximately 10 minutes to wash and chop the broccoli and prepare the brown rice.

Cook Time

Cook time for brown rice is approximately 45 minutes. Broccoli can be steamed in just a few minutes.

Ingredients

  • 1 cup brown rice
  • 2 cups water
  • 1 head of broccoli
  • 2 tablespoons olive oil
  • 1 clove garlic
  • Salt and pepper to taste

Equipment

  • Medium saucepan with lid
  • Steamer basket or pot with steamer insert
  • Large skillet
  • Garlic press or knife and cutting board

Method

  1. Begin by cooking the brown rice. Combine the rice and water in a medium saucepan and bring to a boil. Reduce heat to low and cover with a tight-fitting lid. Cook for 45 minutes or until the rice is tender and the water has been absorbed.
  2. While the rice is cooking, wash and chop the broccoli into bite-sized pieces. Steam the broccoli in a steamer basket or pot with steamer insert for 3-5 minutes, or until tender-crisp.
  3. In a large skillet, heat the olive oil over medium heat. Add the garlic and sauté for 1-2 minutes, or until fragrant.
  4. Add the steamed broccoli to the skillet and toss to coat with the garlic oil.
  5. Season with salt and pepper to taste.
  6. Fluff the cooked brown rice with a fork and serve alongside the broccoli.

Notes

For added flavor and nutrition, consider adding other vegetables to the dish such as sliced bell peppers, carrots, or mushrooms. You can also top the dish with a sprinkle of Parmesan cheese or a drizzle of soy sauce for added flavor.

Nutrition Info

This dish is packed with nutrition. One serving provides approximately:
  • Calories: 250
  • Protein: 6g
  • Fat: 8g
  • Carbohydrates: 42g
  • Fiber: 5g

Recipe Tips

To save time, consider making a large batch of brown rice in advance and storing it in the refrigerator or freezer. This will allow you to quickly assemble a healthy meal whenever you need it. Additionally, consider using leftover brown rice in other dishes such as stir-fries, salads, or soups. With its nutty flavor and satisfying texture, brown rice is a versatile and nutritious ingredient that can be used in a variety of dishes.

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