Heart-Healthy Broccoli Rice

Transform your everyday side dish into a nutrient-packed delight with this Heart-Healthy Broccoli Rice recipe. Featuring wholesome brown rice, vibrant steamed broccoli, and a splash of zesty lemon juice, this dish is as nourishing as it is flavorful. Sautéed garlic and a hint of soy sauce infuse the dish with savory depth, while fresh parsley adds a burst of color and freshness. Ready in under 45 minutes and perfect for a light meal or a health-conscious side, this recipe is low in saturated fat and high in fiber, making it ideal for heart health. Serve it warm and enjoy a guilt-free way to savor the goodness of simple yet transformative ingredients.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 2 cups water
• 2 cups chopped broccoli
• 1 tablespoon olive oil
• 2 cloves minced garlic
• 1 tablespoon lemon juice
• 1 teaspoon soy sauce
• 0.5 teaspoon black pepper
• 0.25 teaspoon salt
• 2 tablespoons chopped fresh parsley

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear to remove excess starch.

Step 2

In a medium saucepan, combine the rinsed rice and water, and bring to a boil over medium-high heat.

Step 3

Once boiling, lower the heat to a simmer, cover the saucepan, and cook the rice for 25-30 minutes or until it's tender and the water is absorbed.

Step 4

While the rice is cooking, steam the chopped broccoli until bright green and tender, about 5-7 minutes. You can do this by placing the broccoli in a steamer basket over boiling water or microwaving with a splash of water in a covered dish.

Step 5

In a large skillet over medium heat, warm the olive oil. Add minced garlic and sauté until fragrant, about 1 minute.

Step 6

Add the cooked rice and steamed broccoli to the skillet, stirring to combine with the garlic oil.

Step 7

Drizzle the lemon juice and soy sauce over the rice and broccoli mixture, and sprinkle with black pepper and salt. Stir well to incorporate all flavors.

Step 8

Remove from heat and sprinkle with fresh parsley before serving.

Step 9

Serve warm as a side dish or a light main meal for a heart-healthy option.

Nutrition Facts

Serving size	(1040.9g)

Amount per serving	% Daily Value*
Calories	496.1

Total Fat 17.1g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1315.6mg	0%
Total Carbohydrate 70.4g	0%
Dietary Fiber 12.1g	0%
Total Sugars 5.8g
Protein 14.8g	0%

Vitamin D 0IU	0%
Calcium 226.9mg	0%
Iron 4.0mg	0%
Potassium 1199.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.1%

Protein: 12.0%

Carbs: 56.9%