Rice and Broccoli

Rice and Broccoli is a deliciously simple vegetarian dish that combines fluffy rice with tender broccoli, creating a satisfying meal. This dish is not only quick to prepare but also packed with nutrients, making it a perfect choice for a healthy weeknight dinner.

Ingredients

• Brown rice - 1 cup
• Vegetable broth - 2 cups
• Fresh broccoli florets - 200 grams
• Olive oil - 1 tablespoon
• Garlic - 2 cloves, minced
• Onion - 1 small, diced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon
• Parmesan cheese - 30 grams, grated (optional)

Steps

1. Rinse the brown rice under cold water until the water runs clear.
2. In a medium saucepan, combine the rinsed rice and vegetable broth. Bring to a boil over high heat.
3. Once boiling, reduce the heat to low, cover, and simmer for 20 minutes or until the rice is tender and has absorbed the broth.
4. While the rice is cooking, heat olive oil in a large skillet over medium heat. Add the diced onion and sauté for 3-4 minutes until translucent.
5. Add the minced garlic and cook for an additional minute, stirring frequently to prevent burning.
6. Add the broccoli florets to the skillet, along with salt and black pepper. Sauté for about 5-7 minutes until the broccoli is bright green and tender-crisp.
7. Once the rice is cooked, fluff it with a fork and add it to the skillet with the broccoli and onion mixture. Stir well to combine.
8. Drizzle lemon juice over the rice and broccoli, mixing everything together. If desired, sprinkle with grated Parmesan cheese before serving.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 55 g
• Fiber: 7 g
• Sugar: 2 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 7 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, which aids digestion and promotes gut health.
• Contains antioxidants and vitamins from broccoli, supporting immune function.

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