Riso con Broccoli

Riso con Broccoli is a vibrant and nutritious Italian dish that combines tender broccoli florets with perfectly cooked rice, infused with aromatic garlic and olive oil. This Paleo-friendly version replaces traditional rice with cauliflower rice, making it a light yet satisfying meal.

Ingredients

• Cauliflower - 300 grams (1 medium head, riced)
• Broccoli - 200 grams (cut into florets)
• Olive oil - 2 tablespoons
• Garlic - 2 cloves (minced)
• Chicken broth - 250 ml (low-sodium)
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons (chopped)

Steps

1. Start by ricing the cauliflower using a food processor or a box grater until it resembles rice grains.
2. In a large skillet, heat the olive oil over medium heat and add the minced garlic. Sauté for about 1 minute until fragrant.
3. Add the broccoli florets to the skillet and cook for 3-4 minutes, stirring occasionally until they are bright green and tender.
4. Stir in the riced cauliflower and mix well with the broccoli. Cook for another 5 minutes, stirring occasionally.
5. Pour in the chicken broth, lemon juice, salt, and black pepper. Stir to combine and bring to a gentle simmer.
6. Cover the skillet and let it cook for an additional 10-12 minutes until the cauliflower is tender and the liquid is absorbed.
7. Remove from heat and stir in the chopped parsley. Adjust seasoning if needed.
8. Serve warm, garnished with extra parsley if desired.

Nutrition

• Calories: 180
• Protein: 5 g
• Carbs: 15 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.3 L

Health Benefits

• Rich in vitamins and minerals, especially vitamin C and K from broccoli.
• Low in carbohydrates, making it suitable for low-carb and Paleo diets.

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