How To Make Broccoli Rice Food

BROCCOLI RICE

Broccoli Rice image

Provided by Rachael Ray : Food Network

Time 22m

Yield 4 servings

Number Of Ingredients 5

Ingredients

2 cups chicken broth
1 tablespoon butter
1 cup white rice
1/4 red bell pepper, chopped
1 box chopped frozen broccoli, defrosted and squeezed dry in kitchen towel

Steps:

Bring broth and butter to a boil. Add rice and stir to combine. Bring liquid back to a boil then reduce heat and simmer, 15 minutes.
Add bell pepper and chopped, defrosted, drained broccoli. Cook rice with broccoli and pepper another 2 to 3 minutes. Fluff with fork and serve.

THAI BROCCOLI RICE

Thai broccoli rice image

Replacing rice with broccoli that's been blitzed to grains makes a colourful and healthy, quick-cook vegetarian meal

Provided by Georgina Fuggle

Categories Dinner, Lunch, Main course, Side dish

Time 35m

Yield serves 4 (or 6 as a side)

Number Of Ingredients 14

Ingredients

100g salted peanuts
1 head of broccoli , cut into florets and the stem cut in half
2 tbsp olive oil
1 red onion , finely diced
1 garlic clove , crushed
1 tbsp grated ginger
1 medium red chilli , deseeded and finely diced
½ small red cabbage , shredded
1 red pepper , deseeded and sliced into strips
small pack coriander , roughly chopped
zest and juice 1 lime
2 tbsp tamari
½ tbsp golden caster sugar
2 tbsp olive oil

Steps:

Heat a frying pan over a medium heat and add the peanuts. Toast evenly, regularly shaking the pan, then remove and set aside. Put the broccoli in a food processor and pulse until it looks like green couscous grains. Empty into a large bowl and set aside.
Heat the oil in a large frying pan and fry the onion, garlic, ginger and chilli until soft and aromatic. Add the broccoli rice to the pan and mix through, making sure everything is well coated. Sauté for 3-4 mins until al dente. Transfer to a large bowl and add the red cabbage, red pepper, half the coriander and half the toasted peanuts. Mix to combine.
To make the dressing, whisk the lime zest and juice, tamari, sugar and oil together until combined. Toss the dressing through the broccoli rice and transfer to a serving bowl or individual bowls. To serve, garnish with the remaining coriander and peanuts.

Nutrition Facts : Calories 380 calories, Fat 26 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 15 grams carbohydrates, Sugar 13 grams sugar, Fiber 11 grams fiber, Protein 15 grams protein, Sodium 1.4 milligram of sodium

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