Healthy Broccoli Cheese Rice

4.10 (7)
⏱ 35 mins 🍽 5 -6 1 x 🌶 american 🏷 Main course

Prepare a wholesome and creamy dinner from scratch in just over half an hour. This dish combines tender broccoli florets with nutty brown rice, protein-rich white beans and a smooth, cheesy sauce. It's finished with a sprinkle of almonds and green onions for extra flavour and texture. Perfect for a quick, family-friendly meal that feels comforting yet light.

Healthy Broccoli Cheese Rice

Ingredients

  • 1 cup uncooked brown rice (I used a brown rice blend from Costco – love it)
  • 1 head broccoli, cut into florets
  • 3 tablespoons butter
  • 2 teaspoons minced garlic
  • 1/2 teaspoon salt
  • 6 tablespoons almond meal
  • 1 cup milk
  • 1/2 cup shredded cheddar cheese
  • 1/2 cup broth as needed
  • 1 14-ounce can white beans, rinsed and drained
  • crushed almonds for topping
  • sliced green onions for topping

Method

  1. Prepare the rice following the instructions on its packet. Boil water in a small saucepan, submerge the broccoli florets, and cook them for 1 minute until their colour brightens. Drain immediately and plunge them into a bowl of ice water to preserve their vibrant hue.
  2. Melt the butter in a deep saucepan. Cook the minced garlic for about 1 minute until its aroma is released. Stir in the almond meal and salt, cooking this mixture for 2-3 minutes until it becomes thick. Gradually pour in the milk, whisking continuously after each addition to create a smooth sauce, and let it simmer to thicken slightly. Mix in half of the shredded cheddar until it melts.
  3. Finely chop most of the blanched broccoli, keeping a few larger pieces for texture. Combine this broccoli, the cooked rice, the rinsed white beans, and any required extra broth into the sauce, stirring well. Scatter the rest of the cheese over the top, cover the pan to melt it, then garnish with crushed almonds and sliced green onions.

Nutrition (per serving)

Sodium493 mg

Recipe details

CategoryMain course
Cuisineamerican
AuthorPinch of Yum