If you are one of those who doesn't give up on healthy food without losing flavor, you can celebrate: our Fit Broccoli Rice arrived to conquer your plate and your heart! ❤️
This recipe respects the roots of good food homemade — the kind made with love, real ingredients and a touch of ancient wisdom — but without forgetting what modern nutrition teaches: lightness, balance and health in every bite.
In addition to being a fit and healthy option, it is rich in fiber, vitamins, minerals and ready in just a few minutes. Ideal for today's busy life, but without losing respect for what has always worked: good, nutritious food!
📝 Recipe Information
| 🕒 Preparation Time | 🍴 Income | 🎯 Difficulty |
|---|---|---|
| 20 minutes | 2 to 3 servings | Very easy |
| 🚫 Restriction | 🍃 Diet |
|---|---|
| Gluten free | Fit, Low Carb (optional) |
🛒 Ingredients 🍽️
- 🧅 1 chopped onion
- 🧄 2 cloves of minced garlic
- 🥦 1 cup chopped broccoli
- 🍅 1 chopped tomato
- 🥕 1 chopped carrot
- 🌽 200g of cooked corn
- 🍚 1 cup cooked rice (optional)
- 🌾 2 tablespoons rolled oats
- 🫒 1 tablespoon olive oil
- 🧂 Salt to taste
- 🌿 Oregano to taste
- 🌶️ Black pepper to taste
- ✨ 1 pinch of turmeric (optional)
- 🌱 Parsley and chives to taste (to finish)
🎨 Creative Options and Substitutions
| Replacement | How to do it |
|---|---|
| Traditional rice | Grated cauliflower (low-carb version) |
| More protein | Shredded chicken, tofu or mushrooms |
| Crispy touch | Chestnuts or sunflower seeds |
👩🍳 Preparation Method
- 🔥 Sauté Aromatics
Heat the olive oil in a pan and sauté the onion and garlic until golden. - 🥦 Add the Vegetables
Add the broccoli, tomatoes and carrots. Season with salt, oregano, pepper and turmeric. Cook for 3 to 5 minutes. - 🌽 Mix Corn and Oats
Add the corn and then the oats to give it that creamy texture. - 🍚 Add the Rice (optional)
If you want, add the already cooked rice and mix well. - 🌱 Finish with Green
Turn off the heat and sprinkle with parsley and chives. Serve hot and enjoy!
📺 Watch the recipe video here:
📦 Storage
This is where a lot of people slip up, but you'll do great:
- 🧊 Refrigerator: Store in a tightly sealed jar for up to 3 days. When reheating, use a frying pan with a spoonful of water to restore the dish's natural moisture.
- Freezing: Can you freeze it? You can. But let's be honest: broccoli loses a bit of its flavor after it's frozen. If you're going to freeze it, it's best to consume it within 30 days.
- 🔥 To reheat: frying pan or microwave with a little water to bring it back to life.
Tip: Always write the preparation date on the jars so you don't make any mistakes later.
💪 Nutritional Benefits
| Ingredient | Benefit |
|---|---|
| 🥦 Broccoli | Rich in fiber, powerful antioxidants (such as sulforaphane) and vitamins C, K and A. |
| 🥕 Carrot | Natural source of beta-carotene (pro-vitamin A), important for eye and skin health. |
| 🌽 Corn | Good source of energy and fiber, promoting digestion and glycemic control. |
| 🌾 Oats | It helps control cholesterol, stabilizes blood sugar levels and prolongs satiety. |
🔥 Nutritional Information (per serving)
🔄 Variations to Boost Your Broccoli Rice🔥
There is no recipe set in stone. You can play around and leave the recipe even more yours:
- 🥣 Creamy Broccoli Rice: Mix in a little light cream cheese or ricotta cream at the end of the preparation for a creamy yet healthy texture.
- 🍗 With Protein: Add shredded chicken, grilled tofu, or sautéed mushrooms. This recipe becomes a complete dish in minutes.
- 🧀 Broccoli Rice Gratin: Top with cheese and bake!
- Low Carb: Replace the rice with sautéed grated cauliflower. It's light and very similar in texture!
- Crispy Version: Finish with toasted walnuts, almonds or sunflower seeds. It adds a crunchy flavor and further enriches the nutritional value.
🚀Last Tip Before Going to the Kitchen:
Want to guarantee even more flavor?
Sauté the vegetables with a little turmeric and black pepper together in the olive oil before adding the other ingredients. This trick awakens bioactive compounds and enhances the flavor absurdly .
📢
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👉 Also explore other healthy recipes at Nutritional Reeducation and transform your meals!
