Easy Cheesy Broccoli Rice

White rice has a bad rap because much of the vitamins, minerals and fibers in rice are in the bran and germ, and these are removed in the milling and polishing processes to create white rice.  Although in the USA, white rice is enriched by law so that some of the B vitamins, iron and folate levels are similar to or above that of the whole grain (brown rice).  White rice is also often considered unhealthy because it is both high in carbohydrates and easily digestible which causes spikes in blood sugar, potentially concerning to diabetic individuals.

White Rice is Awesome

Despite those reasons, white rice makes a regular appearance on our kitchen table.  It’s high in complex carbohydrates which we need for energy. The general rule of thumb is that half of our calories should be from complex carbohydrates.  White rice is also a relatively fat-free, sodium-free and cholesterol-free source of protein.

The main reasons why white rice is a staple in this household is because it’s quick and easy to cook, it’s inexpensive, and it’s very versatile.  It’s neutral taste and texture blends well with most foods and white rice can be made into virtually any part of the meal: soups, salads, mains, sides, or desserts.  And it seems that no matter how it’s made, it’s a comfort food too.

It’s a comfort food in particular though when it’s hot and cheesy.  This recipe is my go to cheesy rice recipe because it doesn’t require any butter or cream so it’s light, but still very tasty and fulfilling.

Cheesy Broccoli Rice Recipe

  • 1 lb broccoli florets
  • 3 cups white rice
  • 3 cups chicken broth
  • 1 tbsp chicken bouillon
  • 1 tsp sugar
  • 1 tsp black pepper
  • 2 cloves garlic, crushed
  • 1 slice ginger
  • 1-2 tbsp oil
  • 3 oz shredded cheese of choice or 4 slices of cheese

When serving rice as a side, the general rule of thumb is 1/3 to 1/2 cup of uncooked rice per person.  When serving this cheesy broccoli rice as a side, that won’t be enough 😉

Cheesy Broccoli Rice Method

  1. Rinse rice (optional if it’s clean or you prefer a stickier rice dish)
  2. Heat oil and fry garlic and ginger and black pepper until fragrant, a few minutes
  3. Add rice to pan and cook until rice is toasted, approximately 5 minutes

fragrant rice4. Remove rice mixture from heat.  Add chicken bouillon to rice mixture and mix well

5. Add broccoli, rice mixture, sugar and chicken broth to pressure cooker and set for 12 minutes (I have a rice setting on my pressure cooker so it’s dummy proof for me).  If using stove top or microwave or rice cooker, chicken broth and cooking time will need to be adjusted to your methods

frozen broccoli

I use frozen broccoli florets (from Costco) and add them to the pressure cooker frozen and they are so soft that they practically disintegrate after 12 minutes.  They are also so sweet that I omit the sugar in the recipe

6. After rice is cooked, mix in cheese while rice is still hot until cheese is melted

cheesy broccoli rice

Can you believe there is a whole pound of broccoli in there?  This can probably be called a sneaky recipe too.

7. Let rest 10 minutes and serve while it’s still warm or reheat if necessary.  Enjoy!

cheesy rice with chicken

Tonight we had cheesy broccoli rice and strawberry chicken, with extra cheese for my daughter.  More cheesy please!

Cheers,

with love charlie

Creamy Chicken & Green Beans on Rice

This easy creamy chicken and green bean on rice is a new family favorite.  The creamy sauce on rice is super comforting, and the stirfried green beans are a tasty way to eat more vegetables.

DSC00683

While this creamy chicken and green bean on rice wasn’t a one pan meal, I did only use one pan if you don’t count the rice cooker.  Who is counting?  First I stirfried the green beans with some minced garlic.  Then using the same pan, I added more garlic and browned the chicken.  Then using the same pan, with the garlicky chicken juices and all, I added butter and made roux and then cream sauce.  The browned chicken was then returned to the pan of sauce and simmered until done.

Creamy sauces on rice is one of my favorite comfort foods and I usually end up over eating.  So to cut back on calories, I used skinless chicken thighs even though it would be more flavorful and juicy with skin on and bone-in.  All three toddlers finished their plates and two kiddos even got seconds so I say this dish gets to go on the regular dinner rotation 🙂

Recipe:

serves 4 to 6

  • 3 cups rice

Garlic Green Beans

  • 1 lb trimmed green beans
  • 1 tbls minced garlic
  • 1 tbls oil
  • 1 tsp chicken bouillon dissolved in 1 tbls chicken broth

Creamy Chicken (Sauce adapted from food.com)

  • 2 lbs chicken (cut of your choice)
  • 2 cloves crushed garlic
  • 3 tbls butter
  • 4 tbls flour
  • 2 cups chicken broth
  • 1/2 cup heavy cream
  • 1/2 tsp onion powder
  • salt and pepper to taste

Directions:

  1. Wash and cook rice and place in bottom of serving dish.  I cooked two cups of rice with one cup of quinoa instead to add a whole grain to the meal.
  2. Stir fry green beans:  heat pan, add oil and minced garlic.  When oil is hot and garlic is fragrant, add green beans and stir to coat beans in oil.  Let pan fry over medium high heat for 2 minutes then add season chicken broth and cover with lid and steam until pan is almost dry, approximately 5 minutes.
  3. Add garlic green beans on top of rice.
    Garlic Green Beans
  4. Add crushed garlic to pan and brown chicken, approximately 8 minutes per side.Browning chicken in pan
  5. Set aside browned chicken. Lower heat and add butter to pan. After it melts, blend in flour, onion powder, salt and pepper until mixture is smooth and even. Pour in chicken stock, turn up heat and stir until smooth and boiling.
  6. Return chicken to pan, add heavy cream, cover pan and lower heat.  Simmer until chicken is no longer pink inside, approximately 20 minutes for boneless, and longer for bone-in.
    Simmer Chicken in Creamy Sauce
  7. Enjoy!

So what do you think?  Would you give this recipe a try?