Broccoli Rice

Prep: 5

Cook: 5

Total Time: 10

Yield: 4 servings

Course: Side

Cuisine: American

Calories: 71kcal

Author: Jessica Gavin

Learn how to make broccoli rice to create a low-carb, Paleo, and Whole30 alternative to grains. Saute, steam, or eat raw for a nutrient-rich side dish.

Ingredients

▢ 2 heads broccoli
▢ 1 tablespoon oil, olive, vegetable, butter or ghee
▢ kosher salt, for seasoning
▢ black pepper, for seasoning

Instructions

Preparation - Use a knife to cut the broccoli into 1-inch sized florets.
Make Broccoli Rice - Select one of the three methods:
#1) Hand Chop: Use a chef's knife to chop the florets into smaller rice-sized pieces.
#2) Food Processor: Fill the cup about ¾ full with florets and pulse until small pieces form. Scrape the sides of the bowl and work in batches as needed.
#3) Blender: Add the florets to a blender cup and process on medium-high speed until small pieces form, about 15 to 60 seconds. Stop and scrape the sides of the container. Work in batches if needed.
Cook Broccoli Rice - Select one of the two methods:
#1) Saute: Heat a large saute pan over medium heat. Add oil, and once hot, add the broccoli rice in one layer. Cook until it becomes bright green and tender, about 2 to 3 minutes. Season with salt and pepper as desired.
#2) Steam: Add broccoli to a microwave-safe bowl. Add 1 tablespoon of oil and stir to combine. Cover tightly with plastic wrap and microwave for 2 minutes. Mix and cook another 1 to 2 minutes until bright green and tender. Season with salt and pepper as desired.

Notes

Yield: 1 head of broccoli makes 4 cups (227g) of florets.

Nutrition

Recipe Link