Broccoli and Brown Rice Rice Medley

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I know several people who say if they didn’t have to, they would never eat another vegetable again in their lives.

Broccoli

Broccoli

It’s a concept that’s hard for a vegetable lover like myself to understand. I’m one of those weird people that orders a veggie omelet for breakfast at the local restaurant, while everyone else requests ham and cheese. I can even skip the cheese. I’m happy with the eggs, peppers, onions, mushrooms, tomatoes, spinach, etc., etc. You get the idea.

For those of you that are in the veggie hater category, hiding vegetables in your food is my only option. This rice side dish is a perfect example of what you can expect if you come to my house for dinner. Small pieces of broccoli florets are interspersed amongst a nutty rice, and sprinkled with chives and cilantro.

You’ll be so happy with the rice, that you’ll never notice you’re eating a green vegetable!

Happy cooking!

Broccoli Rice Medley

Broccoli Rice Medley

You Say You Don’t Like Broccoli? Try This Broccoli Rice Medley
 
Ingredients
  • 1 cup Trader Joe's Brown Rice Medley, any wild rice combination
  • 1 ½ cups water
  • 1 cup vegetable broth
  • 3 cups broccoli florets, cut into small pieces
  • ½ cup cilantro, finely chopped
  • ½ cup chives, finely chopped
  • salt and pepper
Instructions
  1. 1. Bring water or broth to boiling in a rice cooker, or medium pan.
  2. 2. Reduce heat and cook for 20 - 30 minutes until liquid evaporates and rice is cooked.
  3. 3. Add remaining ingredients and cook for another 3 - 4 minutes.
  4. 4. Remove from heat and set aside. Allow broccoli to continue to cook off the heat for 5 minutes.
  5. 5. Season with salt and pepper and serve.
Nutrition Information
Serving size: 6

What’s good for me in this dish?

Broccoli is a cruciferous vegetable, and a powerhouse of nutrition. Vitamins C, K, A, folate, fiber, manganese, tryptophan and potassium help the body fight bladder, ovarian and prostate cancer. Broccoli is good for detoxification and stomach health; as well as cardiac and vision health. Wow!

Brown rice is high in manganese, selenium, magnesium and tryptophan. You need manganese for healthy nerves and blood sugar regulation. Selenium assists our immune systems and supports the prostate gland.

Servings: 6
Amount Per Serving
Calories: 102
Total Fat: 0.33g
Cholesterol: —
Sodium: 102mg
Total Carbs: 21.27g
Dietary Fiber: 2.33g
Sugars: 1.16g
Protein: 4.72g
Weight Watchers Points 2

Broccoli Rice Medley on Foodista

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Comments

  1. says

    This looks so great and could work as a side or main course. I love packing veggies into brown rice – it’s filling and healthy! Oh and I love veggie omlettes too! I usually go for egg whites with mushrooms, broccoli or spinach and tomatoes!

  2. says

    We don’t have Trader Joes in Denver and it makes me flat out grumpy! I’m like you, a vegetable lover and this looks fabulous. I’ll be making this with a Trader Joes substitute mix. :-)

    • says

      Our Trader Joe’s isn’t convenient to my house either. I have to make a trip, but it’s worth it. Still my trip is only about 30 minutes, so I stock up.

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