Broccoli and Rice
Broccoli and Rice pairs tender grains with a vibrant broccoli-infused cooking liquid, delivering a savory, garlicky base and a clean, lemon-bright finish. Puréed stalks enrich the rice with color and vegetal depth while florets add texture. Serve it as a fresh, weeknight side alongside roasted meats or fish, or enjoy it as a light, satisfying vegetarian dish.
- Prep15 mins
- Cook25 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Broccoli and Rice, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 3 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 61
- Heart Health
- 26
- Metabolic
- 23
- Digestive
- 28
- Inflammatory
- 21
- Performance
- 44
- General Wellness
- 1
Place the broccoli stalk and 1 cup water in a blender; blend until smooth. Add the remaining 1 cup water for a total of 2 cups of green water to cook the rice in.
- 2
Heat olive oil in a saucepan over medium heat and cook the garlic until fragrant, 1 to 2 minutes. Add the rice and cook, stirring, for 3 minutes. Add the chopped broccoli florets, the green water, and the salt; bring to a boil. Reduce the heat to low and simmer until the rice is tender, 15 to 20 minutes.
- 3
Fluff the cooked rice with a fork and squeeze lemon juice on top before serving.
- Calories 166.31 kcal Moderate 8%
- Protein 1.92 g Low Source 4%
- Carbohydrate 26.04 g 9%
- Total Fat 6.34 g Moderate 8%
- Saturated Fat 0.91 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 9.83 mg Low Source 0%
- Dietary Fiber 2.56 g Low Source 9%
- Total Sugars 5.06 g --
- Added Sugars 4.97 g Moderate 10%
- Calcium 10.78 mg Low Source 1%
- Iron 0.69 mg Low Source 4%
- Potassium 6.41 mg Low Source 0%
- Vitamin A 0.05 mcg Low Source 0%
- Vitamin C 0.0 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Garlic 🧄
About This Recipe
Broccoli and Rice is made with 7 ingredients and serves 4. It takes about 40 mins and is rated easy. Key ingredients include Broccoli Florets, Lemon Juice, Minced Garlic, and Olive Oil. Each serving provides about 166.31 kcal.
Recipe Questions
- What is Broccoli and Rice made of?
- The main ingredients are Broccoli Florets, Lemon Juice, Minced Garlic, Olive Oil, Salt. The full list of 7 is above.
- How long does it take to make Broccoli and Rice?
- About 40 mins in total: 15 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 166.31 kcal. The full nutrition breakdown is above.
- Is Broccoli and Rice easy to make?
- This recipe is rated easy, with 7 ingredients and 3 steps.
- Is Broccoli and Rice healthy?
- Broccoli and Rice has an easyChef Pro health score of 45/100. Per serving, it provides 166.31 calories and 1.92 g of protein, or 4% of the Daily Value. Worth noting per serving: added sugars at 4.97 g (10% of the Daily Value). It contains Citrus and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
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