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Microwave Broccoli and Rice Recipe

From Cleveland, Oklahoma, Shirley Tockey shares this speedy side dish that's sized right for two. Broccoli and instant rice made it perfect alongside most any entree, and using the microwave helps you ring the dinner bell in no time.

This recipe is:

Healthy

Quick

Diabetic Friendly

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Microwave Broccoli and Rice Recipe

Prep/Total Time: 15 min.

Yield: 2 Servings

15 15

Ingredients

1/2 cup water
1/2 cup uncooked instant rice
2 teaspoons butter, cut up
3/4 teaspoon reduced-sodium chicken bouillon granules or 1/2 vegetable bouillon cube
1/8 teaspoon pepper
2 cups fresh broccoli florets

Directions

In a 3-cup microwave-safe bowl, combine the water, rice, butter, bouillon and pepper. Top with broccoli florets. Cover and microwave on high for 2-1/2 to 3 minutes or until broccoli is tender. Let stand for 5 minutes. Stir before serving. Yield: 2 servings.

Editor's Note: This recipe was tested in a 1,100-watt microwave.

Nutritional Analysis: 1 cup equals 143 calories, 5 g fat (2 g saturated fat), 10 mg cholesterol, 132 mg sodium, 22 g carbohydrate, 3 g fiber, 4 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1 fat.

Originally published as Microwave Broccoli and Rice in Light & Tasty April/May 2005, p18