Yields 2 servings (2 cups per serving)
½ cup uncooked short-grain brown rice
Nonstick cooking spray
4 cups broccoli florets (about 1 lb.)
1 cup reduced sodium, fat-free chicken broth
½ small onion, chopped
3 cloves garlic, thinly sliced
1 sprig fresh rosemary, leaves removed, chopped
½ cup Parmesan, grated
⅓ cup plain nonfat Greek yogurt
2 Tbsp toasted almonds, chopped
Cook the rice according to the package instructions. Set aside. Heat a large skillet over high heat. Coat with cooking spray and add the broccoli, onions, garlic and rosemary. Cook two minutes, stirring once or twice until the broccoli begins to brown and the onions and garlic are fragrant. Carefully add the chicken broth and cover. Cook two more minutes until the broccoli is tender.
Reduce the heat to low. Add the rice and stir to moisten it in the broth. Turn off the heat. Stir in the Parmesan and yogurt, then top with almonds. Serve immediately.
Nutrition Facts (per serving): calcium 406 mg, vitamin D 4 IU, calories 414, fat 12 g (saturated fat 5 g), cholesterol 20 mg, protein 23 g, carbohydrates 57 g, fiber 8 g, sodium 474 mg