Healthy Broccoli Delight Recipe
created by
Mary Beth F. 05/16/2024
"Brown rice 4 oz lentils 5-6 oz broc carrots. 3T bitchin sauce"
"Looks great Mary! Youre just one step away from reaching your weekly target of incorporating more protein and fiber into your meals. Loads of fiber there! Lets keep the momentum going youre doing well!"
See commentsIngredients
- 4 oz brown rice
- 5-6 oz lentils (cooked)
- 2 cups broccoli florets
- 1 cup carrots (sliced)
- 3 tbsp Bitchin' Sauce (or a low-calorie alternative)
- 1 tbsp olive oil
- Salt and pepper to taste
Instructions
- 1. Rinse the brown rice under cold water and cook it according to package instructions, typically about 15-20 minutes.
- 2. While the rice is cooking, heat olive oil in a large skillet over medium heat.
- 3. Add the sliced carrots and cook for about 5 minutes until they start to soften.
- 4. Add the broccoli florets to the skillet and continue to sauté for another 5-7 minutes until the vegetables are tender but still crisp.
- 5. Stir in the cooked lentils and season with salt and pepper to taste.
- 6. Once the rice is cooked, serve it on a plate topped with the vegetable and lentil mixture.
- 7. Drizzle with Bitchin' Sauce or your preferred dressing before serving.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 15g |
| Carbohydrates | 55g |
| Fiber | 15g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1g |
Health Benefits
This dish is rich in fiber from the broccoli, carrots, and lentils, which aids digestion and keeps you feeling full longer. Lentils provide a great source of lean protein, essential for muscle maintenance and overall health. Broccoli is packed with vitamins C and K, while carrots offer beta-carotene, promoting eye health. This recipe fits well into plant-based diets and is low in calories, making it ideal for weight loss. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens for added nutrients.
- Serve with a glass of infused water (like lemon or cucumber) for hydration.
- Garnish with fresh herbs like parsley or cilantro for extra flavor.
Recipe Variations and Adjustments
broccoli recipe
Focus on using more broccoli and less rice for a lower-carb option.
roasted broccoli recipe
Roast the broccoli in the oven at 400°F for 15 minutes before adding to the dish for a smoky flavor.
steamed broccoli recipe
Steam the broccoli instead of sautéing to retain more nutrients.
broccoli and carrots recipe
Increase the amount of carrots to balance the flavors and add more color.
FAQs About This Recipe
Can I use frozen vegetables for this recipe?
Yes, frozen broccoli and carrots can be used. Just adjust the cooking time as they may cook faster.
Is this recipe gluten-free?
Yes, if you use gluten-free brown rice or quinoa, this recipe is gluten-free.
How can I make this dish spicier?
Add red pepper flakes or a dash of hot sauce to the vegetable mixture for some heat.
Can I prepare this dish in advance?
Absolutely! This dish can be made ahead of time and stored in the refrigerator for up to 4 days.
What can I substitute for Bitchin' Sauce?
You can use a homemade tahini dressing or a low-calorie vinaigrette as a substitute.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Broccoli Delight Recipe for its perfect balance of nutrition and flavor. Packed with protein and fiber from lentils and vibrant veggies, it keeps you feeling full and satisfied. Plus, it's quick to prepare, making it an ideal choice for busy days or travel. Enjoy a delicious meal that aligns with your weight loss goals while treating your taste buds to a delightful experience.
Recipe created by Fitmate Coach; inspired by Mary Beth F.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Brown rice 4 oz lentils 5-6 oz broc carrots. 3T bitchin sauce"
"Looks great Mary! Youre just one step away from reaching your weekly target of incorporating more protein and fiber into your meals. Loads of fiber there! Lets keep the momentum going youre doing well!"