Roasted Broccoli and Lemons with Brown Rice - 33.2g Carbs, 8.1g Fiber OR 8.9g Carbs, 3.6g Fiber, 2.5g Sugar (W/O Rice)
From: SparkRecipes.com editor Stepfanie Romine for Uncle Ben's
Roasting brings out the natural sweetness of broccoli and lemons. Even veggie haters will gobble up this dish--guaranteed.
Minutes to Prepare: 5
Minutes to Cook: 20
Servings: 4
1 bunch broccoli, stems peeled and chopped into bite-size pieces, and heads broken into florets
2 lemons, zested then cut into wedges
1 Tbsp olive oil
1 tsp black pepper
1 package UNCLE BEN'S READY RICE Whole Grain Brown Rice
Tips - Not a fan of broccoli? Try cauliflower, asparagus or Brussels sprouts.
Preheat the oven to 375 degrees F.
Place the broccoli on a baking sheet lined with parchment. Sprinkle on the lemon zest, olive oil and black pepper, then scatter the lemon wedges on the baking sheet.
Bake for 20 minutes, stirring halfway, until the broccoli is tender and starting to brown.
While the broccoli and lemons are cooking, prepare the UNCLE BEN'S® READY RICE Whole Grain Brown Rice according to package directions.
Remove the veggies from the oven and transfer the broccoli to a large bowl. Add the rice, then squeeze the lemon wedges over the broccoli and rice, then discard. Toss gently, then serve.
About: 1 1/2 cups per portion.
Servings: 4
Nutrition per Serving:
203.2 Calories, 5.6g Total Fat, 0mg Cholesterol, 50.2mg Sodium,
33.2g Total Carbs, 8.1g Dietary Fiber, 7.7g Protein
Nutrition From: www.caloriecount.about.com
Omitting the rice!! Calls for one bunch broccoli... I used 4 cups for nutrition!
Servings: 4
Serving Size: 134 g (134 g = 4.72oz // 4.72 oz = 0.59 cups)
Nutrition per Serving:
69 Calories, 36 Calories from Fat, 4g Total Fat, 0.5g Saturated Fat,
0mg Cholesterol, 25mg Sodium, 8.9g Total Carbs, 3.6g Dietary Fiber,
2.5g Sugars, 3.1g Protein
Vitamin A 7% - Vitamin C 174% - Calcium 2% - Iron 7%
Nutrition Grade: A
Good points:
No cholesterol
Low in sodium
Very high in dietary fiber
High in manganese
High in potassium
High in vitamin A
High in vitamin B6
Very high in vitamin C
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