Low Sodium Broccoli Rice

Transform your side dish game with this wholesome and flavorful Low Sodium Broccoli Rice! Perfect for those seeking a heart-healthy option, this recipe combines nutty brown rice with vibrant steamed broccoli, sautéed garlic, and sweet onion for a satisfying yet low-salt dish. A drizzle of fresh lemon juice and a pinch of black pepper elevate the flavors, while optional red pepper flakes add a hint of spice. Ready in just 45 minutes, this easy-to-make dish is ideal for busy weeknights or meal prep, offering a nutrient-packed companion to your favorite mains. Garnished with fresh parsley, this light and flavorful recipe proves that eating healthier doesn’t mean sacrificing taste.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 2 cups Water
• 2 cups Fresh broccoli florets
• 1 tablespoon Olive oil
• 2 cloves Garlic, minced
• 0.5 large Onion, finely chopped
• 1 tablespoon Lemon juice
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Red pepper flakes (optional)
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear.

Step 2

In a medium-sized saucepan, bring the water to a boil. Add the rinsed brown rice, lower the heat to a simmer, and cover the pot. Cook for about 30 minutes or until the rice is tender and all the water is absorbed. Remove from heat and let it sit covered for another 5 minutes.

Step 3

While the rice is cooking, steam the broccoli florets until they are bright green and tender, about 4-5 minutes. Set aside.

Step 4

In a large skillet, heat the olive oil over medium heat. Add the minced garlic and chopped onion, and sauté until the onion is translucent, about 3-4 minutes.

Step 5

Add the steamed broccoli to the skillet and sauté for another 2 minutes, combining it well with the garlic and onion.

Step 6

Add the cooked rice to the skillet and mix thoroughly with the broccoli mixture.

Step 7

Stir in the lemon juice, black pepper, and red pepper flakes (if using).

Step 8

Garnish with freshly chopped parsley and serve hot.

Nutrition Facts

Serving size	(980.9g)

Amount per serving	% Daily Value*
Calories	458.3

Total Fat 16.6g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 93.4mg	0%
Total Carbohydrate 69.4g	0%
Dietary Fiber 10.5g	0%
Total Sugars 7.6g
Protein 11.9g	0%

Vitamin D 0IU	0%
Calcium 186.4mg	0%
Iron 3.4mg	0%
Potassium 897.0mg	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: 31.5%

Protein: 10.0%

Carbs: 58.5%