Broccoli Sauce with Herbed Rice
Description
Description:
A creamy, fibre-rich broccoli sauce paired with aromatic herbed rice — this meal packs antioxidants, gut-loving resistant starch, and colourful veggie polyphenols into every bite.
Nutritional Benefits:
- Broccoli: Rich in sulforaphanes and antioxidants that support detoxification and gut health.
- Cottage cheese: Adds lean protein and calcium for muscle and bone support.
- Butter/Olive oil: Provides healthy fats that enhance nutrient absorption.
- Whole wheat flour: Adds a touch of fibre to balance the sauce.
- Milk: Offers protein and minerals while giving the sauce its creamy texture.
- Bell peppers: Loaded with vitamin C and polyphenols for immunity and skin health.
- Sweet corn: Adds natural sweetness and B-vitamins for energy.
- Green capsicum: Provides antioxidants and fibre for better digestion.
- Mixed herbs (oregano, basil, thyme): Boost flavour while delivering anti-inflammatory phytonutrients.
- Chilli flakes: Enhances metabolism with capsaicin.
- Cooked & cooled rice: Increases resistant starch, feeding beneficial gut bacteria and improving glycaemic response.
Ingredients:
Herbed rice
Method:
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Prepare the Broccoli Sauce:
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Steam or blanch the broccoli florets for 3–4 minutes until tender.
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Blend the broccoli with cottage cheese and a little milk to form a smooth purée.
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In a pan, heat butter or olive oil. Add wheat flour and sauté for 1 minute to remove the raw taste.
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Slowly whisk in milk to make a white sauce base.
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Stir in the broccoli–cottage cheese purée, bell peppers, corn, and green capsicum.
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Add oregano, chilli flakes, salt, and pepper. Simmer for 3–4 minutes until creamy and thick.
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Prepare the Herbed Rice:
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Heat olive oil in a separate pan.
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Add cooked and cooled rice, sprinkle herbs, salt.
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Toss gently for 2–3 minutes.
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Assemble and Serve:
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Serve a scoop of warm herbed rice topped with the creamy broccoli sauce.
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Garnish with fresh herbs or extra chilli flakes if desired.
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Pro Tip:
Using cooked and cooled rice that’s been refrigerated for 4–6 hours increases its resistant starch content, which acts as prebiotic fibre — feeding the good gut bacteria and supporting better digestion and blood sugar balance.
Servings 2
- Amount Per Serving
- Calories 285kcal
- % Daily Value *
- Total Fat 10g16%
- Total Carbohydrate 33g11%
- Dietary Fiber 5g20%
- Protein 12g24%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
