Low Fat Broccoli Rice

Elevate your weeknight meals with this wholesome and satisfying Low Fat Broccoli Rice! Bursting with fresh, nutrient-packed broccoli and hearty brown rice, this dish combines the perfect balance of health and flavor. The finely chopped broccoli creates a rice-like texture, seamlessly blending into every bite, while garlic, onion, and a hint of lemon add layers of brightness and zest. This easy recipe is light yet filling, making it an ideal side dish or a low-calorie main course for any occasion. Ready in just 45 minutes, it’s a one-skillet wonder that’s simple, nourishing, and gluten-free, perfect for meal-prepping or quick dinners. Clean eating has never tasted so good!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 head broccoli
• 1 cup brown rice
• 2 cups water
• 1 medium onion
• 2 cloves garlic
• 1 tablespoon olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the brown rice under cold water. In a medium saucepan, combine the rice and water, then bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for about 25 minutes or until the rice is tender and the water is absorbed.

Step 2

While the rice is cooking, cut the broccoli into florets and chop them finely to create a rice-like texture. You can use a food processor for even finer results, pulsing until the broccoli resembles coarse grains of rice.

Step 3

Dice the onion and mince the garlic cloves.

Step 4

In a large non-stick skillet or sauté pan, heat the olive oil over medium heat. Add the onion and cook for 2-3 minutes until it begins to soften.

Step 5

Add the minced garlic and cook for another 1 minute, stirring frequently to avoid burning.

Step 6

Stir in the chopped broccoli, and season with salt and black pepper. Cook for about 5-6 minutes, until the broccoli is bright green and tender-crisp.

Step 7

Once the rice is done cooking, fluff it with a fork and add it to the skillet with the broccoli mixture. Stir well to combine all the ingredients.

Step 8

Remove from heat and stir in the lemon juice for a fresh, tangy finish.

Step 9

Serve warm as a side dish or as a light main course.

Nutrition Facts

Serving size	(1168.6g)

Amount per serving	% Daily Value*
Calories	550.3

Total Fat 17.2g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1684.6mg	0%
Total Carbohydrate 83.8g	0%
Dietary Fiber 13.6g	0%
Total Sugars 12.7g
Protein 15.8g	0%

Vitamin D 0IU	0%
Calcium 240.2mg	0%
Iron 3.7mg	0%
Potassium 1326.9mg	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: 28.0%

Protein: 11.4%

Carbs: 60.6%