Riz aux Brocolis

Riz aux Brocolis is a delightful French rice dish that combines the nuttiness of brown rice with the vibrant flavor of fresh broccoli, creating a wholesome and satisfying meal. This vegetarian dish is not only easy to prepare but also packed with nutrients, making it a perfect choice for a light lunch or dinner.

Ingredients

• Brown rice - 150 grams
• Fresh broccoli - 200 grams, chopped
• 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
• Lemon zest - 1 teaspoon
• Parmesan cheese - 30 grams, grated (optional)
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Rinse the brown rice under cold water until the water runs clear, then drain.
2. In a medium saucepan, heat 1 tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until the onion becomes translucent, about 3-4 minutes.
3. Add the rinsed brown rice to the saucepan, stirring to coat the rice with the oil and onion mixture. Toast the rice for about 2 minutes.
4. Pour in the vegetable broth, add salt and black pepper, and bring to a boil. Once boiling, reduce the heat to low, cover, and let simmer for about 20 minutes or until the rice is cooked and the liquid is absorbed.
5. Meanwhile, while the rice is cooking, steam the chopped broccoli for about 5-7 minutes until tender but still bright green.
6. Once the rice has finished cooking, fluff it with a fork and stir in the steamed broccoli, lemon zest, and the remaining tablespoon of olive oil.
7. If desired, mix in the grated Parmesan cheese until melted and well combined.
8. Serve warm, garnished with fresh parsley.

Nutrition

• Calories: 350
• Protein: 10 g
• Carbs: 54 g
• Fiber: 7 g
• Sugar: 2 g
• Sodium: 400 mg
• Cholesterol: 5 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.4 L

Health Benefits

• Rich in fiber which aids digestion and promotes gut health.
• Loaded with vitamins and minerals from broccoli, supporting immune function.

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