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Broccoli rice - The Lean Cook

Broccoli rice

Broccoli rice

I’m relatively new to the wonder that is cauliflower rice.

It’s revolutionised my rest day and reduced carb meals, I only wish I got on the cauliflower rice train sooner.

Imagine my delight when I ran out of cauliflower and threw some broccoli in the blender in it’s place.

Totes amaze-balls!

This is one of the many recipes I created when I followed the 90 Day Plan by The Body Coach. Simply use your plans ingredient amounts instead of those shown in the recipe. There are 220 Create Your Own (CYO) friendly recipes in my app and on this website.

Ingredients for 1 serving

149 g broccoli


  • Make the broccoli rice by putting it into a blender and processing it until it resembles rice.
  • Put a frying pan on a medium heat and dry fry it to warm through and cook. ┬áServe!
  • Its that simple!

Recipe Notes

  • If you have some of your oil left over after cooking your meal, before adding the broccoli to the pan, add the oil, some crushed garlic and chillies, give a quick stir and add the broccoli to finish cooking.
  • If you’re using a smoothie maker (Nutri brand or other) to make broccoli rice, you need to blitz the broccoli in stages. Start with the stem and pulse your blender until you get the rice texture. Then empty the chamber and fill with the florets and pulse again until you reach the rice texture. If you use one of the presets on the smoothie maker you risk turning the broccoli into a puree.

Nella Foulds
Nella Foulds

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