Broccoli Rice

Broccoli is surely one of the most nutritive green vegetable. It’s a cruciferous vegetable like cabbage, cauliflower etc. Broccoli is rich in soluble fibre which helps to reduce the cholesterol level. It helps to prevent breast and uterus cancer as it reduces the level of estrogen. It’s also rich in omega 3 fatty acids and also has anti oxidant properties. It helps to control arthritis. The high levels of calcium and

vitamin K helps in osteoporosis. It helps in anti ageing and eye care. All in all, a super healthy power packed vegetable.

Now, coming to this recipe, it’s a very simple few ingredient one. Always remember never to overcook broccoli. Blanch it for 4-5 minutes in hot boiling water and use. Chop it troighly and simply saute it on high flame and toss the cooked rice in it. Paneer or shredded cheese adds a nice creaminess to this dish. Please click here for a simple broccoli stir fry and here for broccoli spinach soup.

Ingredients:

• Cooked basmati rice 1-1.5 cups
• Broccoli 200-250 gm
• Salt to taste
• Onion 1
• Garlic cloves 2-3
• Red chili flakes 1-2 tsp
• Pepper powder to taste
• Shredded cheese 2-3 tbsp
• Olive oil 2 tbsp

Method:

• Clean the broccoli and blanch it in hot boiling water for 4-5 minutes.
• Transfer into ice cold water.

• Slice an onion finely and chop the garlic and broccoli.

• Heat oil in an iron wok or pan and saute the onion and garlic.

• Add the broccoli, red chili flakes, salt and toss well.
• Add the cooked rice and sprinkle 1-2 tablespoon of water.
• Toss it gently so that everything gets mixed well. Adjust salt and add some pepper powder.
• Sprinkle some grated cheddar, feta or parmesan cheese. Or simply add some small pieces of paneer.
• Serve it warm. Delicious broccoli fried rice is ready 🙂