BROCOLI RICE RECIPES

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THAI BROCCOLI RICE RECIPE | BBC GOOD FOOD



Thai broccoli rice recipe | BBC Good Food image

Replacing rice with broccoli that's been blitzed to grains makes a colourful and healthy, quick-cook vegetarian meal

Provided by Georgina Fuggle

Categories     Dinner, Lunch, Main course, Side dish

Total Time 35 minutes

Prep Time 25 minutes

Cook Time 10 minutes

Yield serves 4 (or 6 as a side)

Number Of Ingredients 14

100g salted peanuts
1 head of broccoli , cut into florets and the stem cut in half
2 tbsp olive oil
1 red onion , finely diced
1 garlic clove , crushed
1 tbsp grated ginger
1 medium red chilli , deseeded and finely diced
½ small red cabbage , shredded
1 red pepper , deseeded and sliced into strips
small pack coriander , roughly chopped
zest and juice 1 lime
2 tbsp tamari
½ tbsp golden caster sugar
2 tbsp olive oil

Steps:

  • Heat a frying pan over a medium heat and add the peanuts. Toast evenly, regularly shaking the pan, then remove and set aside. Put the broccoli in a food processor and pulse until it looks like green couscous grains. Empty into a large bowl and set aside.
  • Heat the oil in a large frying pan and fry the onion, garlic, ginger and chilli until soft and aromatic. Add the broccoli rice to the pan and mix through, making sure everything is well coated. Sauté for 3-4 mins until al dente. Transfer to a large bowl and add the red cabbage, red pepper, half the coriander and half the toasted peanuts. Mix to combine.
  • To make the dressing, whisk the lime zest and juice, tamari, sugar and oil together until combined. Toss the dressing through the broccoli rice and transfer to a serving bowl or individual bowls. To serve, garnish with the remaining coriander and peanuts.

Nutrition Facts : Calories 380 calories, FatContent 26 grams fat, SaturatedFatContent 4 grams saturated fat, CarbohydrateContent 15 grams carbohydrates, SugarContent 13 grams sugar, FiberContent 11 grams fiber, ProteinContent 15 grams protein, SodiumContent 1.4 milligram of sodium

CILANTRO LIME CAULIFLOWER RICE - SKINNYTASTE



Cilantro Lime Cauliflower Rice - Skinnytaste image

Grated cauliflower makes a fantastic low-carb, grain-free stand in for rice when you need a little carb detox. You can season this any way you wish – here I brightened it up with lime and cilantro and served it with a broiled pork loin. It has a couscous-like texture, and is perfect with chicken, pork chops, steak or anything you would normally serve with rice.

Provided by Gina

Categories     Side Dish

Total Time 20 minutes

Prep Time 10 minutes

Cook Time 10 minutes

Yield 5

Number Of Ingredients 7

1 medium head (about 24 oz cauliflower, rinsed)
1 tbsp extra-virgin olive oil
2 garlic cloves
2 scallions (diced)
kosher salt and pepper (to taste)
1-1/2 limes
1/4 cup fresh chopped cilantro

Steps:

  • Remove the core and let the cauliflower dry completely.
  • Coarsely chop into florets, then place half of the cauliflower in a food processor and pulse until the cauliflower is small and has the texture of rice or couscous – don't over process or it will get mushy.
  • Set aside and repeat with the remaining cauliflower.
  • Heat a large saute pan over medium heat, add olive oil, scallions and garlic and sauté about 3 to 4 minutes, or until soft.
  • Raise the heat to medium-high.
  • Add the cauliflower "rice" to the saute pan. Cover and cook approximately 5 to 6 minutes, stirring frequently, until the cauliflower is slightly crispy on the outside but tender on the inside. with salt and pepper to taste.
  • Remove from heat and place in a medium bowl; toss with fresh cilantro and lime juice to taste.

Nutrition Facts : ServingSize 1 cup, Calories 61 kcal, CarbohydrateContent 8 g, ProteinContent 2.5 g, FatContent 3 g, SodiumContent 37 mg, FiberContent 3 g

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