Broccoli "Rice" {AIP, Dairy Free, Gluten-Free}
Servings: 6 people
Calories: 99kcal
This sautéed broccoli is flavorful and comes together in 5 minutes.
Ingredients
- 1 large head broccoli or 2 small heads
- 3 tablespoon olive oil or avocado oil
- 1 large clove garlic minced
- 2 tablespoon lard unsalted butter, ghee, olive oil, or bacon fat
- 1 teaspoon salt
- freshly ground black pepper if tolerated
- lemon optional
Instructions
Rice the Broccoli
- Rinse and trim the stem of the broccoli so that 2-inches remain. Break down the broccoli into large sections. Place half of the broccoli at a time into a food processor fitted with a metal blade. Pulse just until no large pieces remain - for a texture roughly resembling rice.
Sauté Broccoli Rice
- Heat a large skillet over medium-high heat with the olive oil. Add the garlic and stir for 30 seconds until aromatic. Do not let the garlic develop any color.
- Stir in the broccoli rice along with your preferred fat, salt, and a few grinds of black pepper (if tolerated). Cook until the fat is melted and the broccoli is tender - taste and remove quickly because the broccoli will continue to steam cook. Enjoy hot and fresh with lemon juice or as a side to chicken or fish.
Notes
Nutrition is calculated with lard.
📖 Variations
- You can use this same recipe with cauliflower.
- Cooking with Bacon vs. Bacon Fat: If you would like to incorporate bacon fat, you can use 1 strip of bacon, diced at the very beginning. Proceed with the garlic, broccoli rice, and reduce the salt to ½ tsp (bacon can be salty).
Nutrition
Calories: 99kcal | Carbohydrates: 7g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 422mg | Potassium: 333mg | Fiber: 3g | Sugar: 2g | Vitamin A: 879IU | Vitamin C: 92mg | Calcium: 60mg | Iron: 1mg