Broccoli, Silver Beet & Feta with Brown Rice

Broccoli, silver beet & feta with Brown Rice

Broccoli, silver beet & feta with Brown Rice

Broccoli, silver beet & feta with Brown Rice

I like to do a big batch cook off on Sundays to prepare for the week ahead. No excuses for bad choices if I have a whole heap of good ones already made in my fridge just waiting to jump into my belly.

I can’t claim the origins of this recipe….Aunty Kathy had been staying with us for a bit and she would whip up something similar to take to work, so I stole it, added a few extra bits and pieces and now feel perfectly comfortable in passing the recipe off as one of my own. Ok, not perfectly comfortable….perhaps relatively?  The trick to it is to flesh out the dish with loads of vegetables and make sure you don’t over cook them….they should be bright green with a satisfying crunch when you take a bite. I also make sure I include a fair amount of the white part of the silver beet….no nutritional reason there, my grandma just always did it and I really like the texture.

As for the nutrition though, you can’t go past a bit of steamed broccoli….heaps of vitamins K & A which help to keep our vitamin D metabolism in balance. It’s great for your digestion and if steamed even has cholesterol lowering properties…it’s a nutrition powerhouse. The silver beet is a great non-meat source of iron and the vitamin C in the lemon juice and the broccoli will aid in it’s absorption….very important for you vegetarians.

It’s bright, it’s fresh, it’s tasty, it’s storable and it’s transportable…remember preparation is the key to helping make consistently good dietary choices.

Enjoy xx

 

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Broccoli, Silver Beet & Feta with Brown Rice

By October 13, 2014

  • Prep Time : 5 minutes
  • Cook Time : 5 minutes
  • Yield : 4

Ingredients

Instructions

Prepare the brown rice according to the directions on the pack (I usually use a rice cooker and 1 1/2 cups of cold water).

Pop around a teaspoon of extra virgin olive oil into a non-stick frypan and heat to medium. Sauté the finely diced onion for a few minutes until soft and translucent then add the thinly sliced garlic and sauté for a further minute until fragrant.

Add the broccoli and sliver beet to the pan along with 1/4 cup of water. Put on the lid and allow the vegetables to steam for around a minute, the broccoli should look bright green. At this stage I take off the lid and simmer for another minute or two to let some of the moisture evaporate.

Add the brown rice and soy sauce, stir to combine. Squeeze over the juice of one lemon and then quickly stir through the finely diced feta just prior to serving.

Enjoy xx

*Note the cooking time doesn't include the preparation of the rice which will vary according to which method you use.

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