Riced broccoli is an excellent low-carb, gluten-free, and nutritious alternative to traditional rice. It is made by pulsing raw broccoli florets in a food processor until they resemble rice grains. Riced broccoli has a mild taste and a slightly crunchy texture that makes a great base for many recipes. This article will provide you with some delicious riced broccoli recipes that are also Whole 30 compliant.
Prep Time and Cook Time
The prep time for riced broccoli is minimal, as it only requires washing and chopping the broccoli florets and pulsing them in a food processor. The cook time depends on the recipe you choose, but most of them take less than 30 minutes to prepare.
Ingredients
The ingredients for riced broccoli recipes vary, but some of the most common ones include: - Riced broccoli - Protein (chicken, beef, shrimp) - Vegetables (carrots, peppers, onions, mushrooms) - Healthy fats (avocado, olive oil, coconut oil) - Spices and herbs (garlic, ginger, cumin, paprika, parsley)
Equipment
To make riced broccoli, you will need a food processor. For the recipes, you will need a stove, a skillet or a wok, and basic cooking utensils.
Method
To make riced broccoli, wash and chop the broccoli florets, and pulse them in a food processor until they resemble rice grains. You can also buy pre-packaged riced broccoli in most grocery stores. To make the recipes, follow the instructions provided for each one.
Notes
Riced broccoli is a versatile ingredient that can be used in many recipes. It is also an excellent way to sneak more vegetables into your diet. When buying pre-packaged riced broccoli, make sure to read the label and choose the ones with no added preservatives or flavorings.
Nutrition Info
Riced broccoli is a low-carb and low-calorie alternative to traditional rice. It is also an excellent source of fiber, vitamins C and K, and minerals such as potassium and calcium.
Recipe Tips
- When cooking riced broccoli, make sure not to overcook it, as it can become mushy and lose its texture. - To add more flavor to your riced broccoli recipes, use different spices and herbs, such as turmeric, rosemary, or thyme. - You can also add some healthy fats, such as avocado or coconut oil, to your recipes to make them more satisfying and nutritious. - Riced broccoli recipes are also great for meal prep, as they can be stored in the fridge for up to four days or in the freezer for up to three months.
Recipes
1. Riced Broccoli Stir Fry
- Prep time: 10 minutes - Cook time: 15 minutes - Ingredients: riced broccoli, chicken breast, carrots, peppers, onions, garlic, ginger, soy sauce, sesame oil - Method: In a skillet or wok, cook the chicken until browned. Add the vegetables, garlic, and ginger and cook for a few minutes. Add the riced broccoli and cook for another five minutes. Add the soy sauce and sesame oil and stir until everything is well combined.
2. Riced Broccoli and Shrimp Bowl
- Prep time: 10 minutes - Cook time: 10 minutes - Ingredients: riced broccoli, shrimp, avocado, lime, cilantro, garlic, olive oil - Method: Cook the shrimp in a skillet with garlic and olive oil until pink. Add the riced broccoli and cook for a few minutes. Serve in a bowl with sliced avocado, lime juice, and cilantro.
3. Riced Broccoli and Beef Skillet
- Prep time: 10 minutes - Cook time: 20 minutes - Ingredients: riced broccoli, ground beef, mushrooms, onions, garlic, tomato sauce, paprika, salt, pepper - Method: Cook the ground beef in a skillet until browned. Add the vegetables and cook for a few minutes. Add the riced broccoli, tomato sauce, and spices and cook for another ten minutes.
4. Riced Broccoli Fried Rice
- Prep time: 10 minutes - Cook time: 15 minutes - Ingredients: riced broccoli, eggs, carrots, peas, onions, garlic, coconut oil, soy sauce - Method: Cook the eggs in a skillet and set aside. Add the vegetables and garlic and cook for a few minutes. Add the riced broccoli and cook for another five minutes. Add the cooked eggs and soy sauce and stir until everything is well combined.
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