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Recipe by
A simple and healthy dish that combines the nourishing flavor of brown rice with the freshness of broccoli. Perfect for a light but filling lunch.
Step 1 of 10: For the rice: rinse the brown rice repeatedly under running water and then place it on the heat in a saucepan with salted water
Step 2 of 10: The amount of water must exactly match three times the volume of the rice
Step 3 of 10: Bring to a boil and cook everything over low heat, covered and without stirring, for about 40-50 minutes (the water should be completely absorbed)
Step 4 of 10: For the broccoli: clean and wash the broccoli, then divide it into florets
Step 5 of 10: Cook the broccoli florets for 8 minutes in a pot of boiling salted water
Step 6 of 10: Meanwhile, put a pan on the heat, pour in the oil, and sauté the crushed garlic cloves
| Average values | Per serving254 g · 1 of 4 | Per 100 g |
|---|---|---|
| Energy | 854 kJ204 kcal | 337 kJ81 kcal |
| Fat | 9.05 g | 3.57 g |
| of which saturated fatty acids | 2.43 g | 0.96 g |
| Carbohydrates | 19.65 g | 7.75 g |
| of which sugars | 3.95 g | 1.56 g |
| Fibre | 5.63 g | 2.22 g |
| Protein | 9.13 g | 3.6 g |
| Salt | 0.13 g | 0.05 g |
Portion: the weight of the ingredients divided by 4 portions, excluding ingredients marked “to taste” and those not considered by the analysis, such as broth. It does not change with the portion selector.
Step 7 of 10: When the broccoli is cooked, blend 1/3 of it with a little of the cooking water
Step 8 of 10: Pour the cream and the remaining florets into the pan
Step 9 of 10: To serve: pour the rice into the pan with the garlic-flavored oil, the broccoli cream, and the Parmesan
Step 10 of 10: Toss everything for a few minutes, then serve the pan-fried rice on a round plate
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In gray: not detectedDetected
In summary: Not suitable for vegans · To be checked for vegetarians · To be checked for pescatarians · Contains lactose · Allergens detected: Milk and dairy products
Calculated based on the recipe ingredients: it does not take traces or the composition of the products you use into account. Automatic analysis, limited to certain aspects: it may contain errors, so always check the label.
