Arroz com Brócolis

Arroz com Brócolis is a delightful Brazilian dish that combines fluffy rice with vibrant broccoli, offering a healthy and satisfying meal. This vegetarian recipe is not only colorful but also packed with nutrients, making it a perfect lunch option.

Ingredients

• Long-grain rice - 150 grams
• Fresh broccoli florets - 200 grams
• Vegetable broth - 400 ml
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Parmesan cheese - 30 grams, grated (optional)

Steps

1. In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until the onion is translucent.
2. Add the long-grain rice to the saucepan and stir for about 2 minutes until the rice is slightly toasted.
3. Pour in the vegetable broth and add salt and black pepper. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the rice is cooked and the liquid is absorbed.
4. While the rice is cooking, bring a pot of water to a boil. Add the broccoli florets and blanch for 2-3 minutes until they are bright green and tender-crisp. Drain and set aside.
5. Once the rice is cooked, fluff it with a fork and gently fold in the blanched broccoli and the remaining tablespoon of olive oil. Adjust seasoning if necessary.
6. Serve hot, optionally garnished with grated Parmesan cheese.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 60 g
• Fiber: 5 g
• Sugar: 2 g
• Sodium: 450 mg
• Cholesterol: 5 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.4 L

Health Benefits

• Rich in vitamins and minerals from broccoli, supporting overall health.
• High in fiber which aids in digestion and promotes satiety.

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