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Broccoli Sauce with Herbed Rice

Difficulty Beginner
Time
Prep Time: 15 mins Cook Time: 15 mins Total Time: 30 mins
Servings 2
Calories 285
Best Season Suitable throughout the year
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:
  • 1 cup broccoli florets (boiled/ steamed)
  • 1/2 cup cottage cheese
  • 1 tbsp butter or olive oil
  • 1 tbsp oats flour or wheat flour
  • 1 cup milk of choice (adjust to consistency)
  • 1/4 cup bell peppers (chopped)
  • 2 tbsp corn kernels
  • 1/4 cup green capsicum (chopped)
  • oregano, chilly flakes, other herbs (as per taste)
  • salt and pepper (as per taste)
    • Herbed rice
  • 1.5 cups rice (cooked and cooled preferably 4-6 hours for good gut health)
  • 1 tsp olive oil or butter
  • mixed herbs
  • salt to taste
Method:
  1. Prepare the Broccoli Sauce:

    • Steam or blanch the broccoli florets for 3–4 minutes until tender.

    • Blend the broccoli with cottage cheese and a little milk to form a smooth purée.

    • In a pan, heat butter or olive oil. Add wheat flour and sauté for 1 minute to remove the raw taste.

    • Slowly whisk in milk to make a white sauce base.

    • Stir in the broccoli–cottage cheese purée, bell peppers, corn, and green capsicum.

    • Add oregano, chilli flakes, salt, and pepper. Simmer for 3–4 minutes until creamy and thick.

  2. Prepare the Herbed Rice:

    • Heat olive oil in a separate pan.

    • Add cooked and cooled rice, sprinkle herbs, salt.

    • Toss gently for 2–3 minutes.

  3. Assemble and Serve:

    • Serve a scoop of warm herbed rice topped with the creamy broccoli sauce.

    • Garnish with fresh herbs or extra chilli flakes if desired.

  4. 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.

Nutrition Facts

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.

Keywords: Heart and diabetes friendly, High fibre, Antioxidant rich
Read it online: https://dietyumm.com/recipe/broccoli-sauce-with-herbed-rice/