Brown Rice with Broccoli

Name: Brown Rice with Broccoli
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4
Cuisine: Italia
Ingredients: 250 G Brown Rice; 700 G Broccoli; 2 Tablespoons Extra Virgin Olive Oil; 2 Cloves Garlic; 30 G Grated Parmesan Cheese; to taste Salt

@tuduu

A simple and healthy dish that combines the nutritious flavor of brown rice with the freshness of broccoli. Perfect for a light yet substantial lunch.

Difficulty: Medium

Cooking time: 20 minCooking: 20 min

Preparation time: 10 minPreparation: 10 min

Country: Italia

tuduu@tuduu

Ingredients

No. Servings

Brown rice250G
Broccoli700G
Extra virgin olive oil2Tablespoons
Garlic2Cloves
Grated parmesan cheese30G
Saltto taste

Preparation Ingredients Suggestions General Information Analysis Macronutrients

Preparation

STEP 1 OF 10
For the rice: rinse the brown rice repeatedly under running water and then put it on the stove in a saucepan with salted water
STEP 2 OF 10
The amount of water should be exactly three times the volume of the rice
STEP 3 OF 10
Bring to a boil and cook everything on low heat covered and without stirring for about 40-50 minutes (the water should be completely absorbed)
STEP 4 OF 10
For the broccoli: clean and wash the broccoli then divide them into florets
STEP 5 OF 10
Cook the broccoli florets for 8 minutes in a pot with boiling salted water
STEP 6 OF 10
Meanwhile, put a pan on the stove, pour in the oil and sauté the crushed garlic cloves
STEP 7 OF 10
When the broccoli is cooked, blend 1/3 of it with a little cooking water
STEP 8 OF 10
Pour the cream and the remaining florets into the pan
STEP 9 OF 10
To serve: pour the rice into the pan with the garlic-flavored oil, broccoli cream, and Parmesan
STEP 10 OF 10
Sauté everything for a few minutes then serve the sautéed rice on a round plate

Suggestions

Pan
Pot
Colander

General Information

Storage notes

Store in the refrigerator in an airtight container for up to 2 days

Origin

Italia, Piemonte

Analysis

Macronutrients (100 gr)

Attention

The data represented here are the result of an analysis carried out using Tuduu's proprietary algorithms, based on the database provided by IEO. As such, they may contain errors and/or inaccuracies, so users are always requested to verify their correctness. If anomalies are detected, please contact us at info@tuduu.it

Descrizione

Preparation

STEP 1 OF 10

For the rice: rinse the brown rice repeatedly under running water and then put it on the stove in a saucepan with salted water

STEP 2 OF 10

The amount of water should be exactly three times the volume of the rice

STEP 3 OF 10

Bring to a boil and cook everything on low heat covered and without stirring for about 40-50 minutes (the water should be completely absorbed)

STEP 4 OF 10

For the broccoli: clean and wash the broccoli then divide them into florets

STEP 5 OF 10

Cook the broccoli florets for 8 minutes in a pot with boiling salted water

STEP 6 OF 10

Meanwhile, put a pan on the stove, pour in the oil and sauté the crushed garlic cloves

STEP 7 OF 10

When the broccoli is cooked, blend 1/3 of it with a little cooking water

STEP 8 OF 10

Pour the cream and the remaining florets into the pan

STEP 9 OF 10

To serve: pour the rice into the pan with the garlic-flavored oil, broccoli cream, and Parmesan

STEP 10 OF 10

Sauté everything for a few minutes then serve the sautéed rice on a round plate

Macronutrients (100 gr)

Energy (kcal)	80.51
Carbohydrates (g)	7.75
of which Sugars (g)	1.54
Fat (g)	3.56
of which Saturates (g)	0.98
Protein (g)	3.64
Fiber (g)	2.22
Sale (g)	0.03