Broccoli rice with garlic and ghee

Name: Broccoli rice with garlic and ghee
Cook time: 13 min
Total time: 13 min
Yield: 1 dish
Cuisine: Indian
Ingredients: Broccoli; Ghee; Garlic; Table salt

A low-carb vegetable side with fiber, vitamin C, and broccoli sulfur compounds. Ghee and garlic make the flavor fuller, while short cooking keeps the green color and light crunch.

Ingredients

Include ingredient	Ingredient	Qty, g
Include ingredient: Broccoli	Broccoli	Ingredient quantity for Broccoli in g
Include ingredient: Ghee	Ghee	Ingredient quantity for Ghee in g
Include ingredient: Garlic	Garlic	Ingredient quantity for Garlic in g
Include ingredient: Table salt	Table salt	to taste

	Product release:	320
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

Cooking time, minutes

13
	Slice	8
	Fry	5

Macronutrients in 100 g

Proteins	2.7
Fats	5.1
Plaid	2.5
Net carbohydrates	4.2
Fructose	0.7
Calories	76 kcal
Indexes
Glycemic index	9.4
Glycemic load	0.7
Insulin index, II	19.2
Disease inflammatory index, DII	-0.15
Antioxidant, ORAC	1 499

Calories per dayGenderGrowth

Weight loss	Detention	Set
8%	6%	5%
972	1350	1620

BJU

Amino acids

Lipids

Macronutrient distribution

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (2)
Reduce the amount carbohydrates Add more fats

RDA per 100 g

Vitamins

Nutrient	% of RDA
U	????213
C	9311299336174
K	791061061737919
A	192522431212
B9	15151030156
B6	1414103161
B5	111191851
B2	91081941
B4 (Choline)	7981542
E	6661211
B1	6651231
B13	666191?

Minerals

Nutrient	% of RDA
Fructose	??????
Calcium D-Glucarate	64641283196432
Alpha-lipoic acid	565656113561
Chlorophyll	393939117?39
Prebiotics	24242449?24
Sulfur	17222233?4
Manganese	10121115104
Quercetin	1010153111
Iron	943751
Potassium	912101386
Phosphorus	9991363
GABA	8883883
Indole-3-Carbinol	88313984
Fibers	710910?6
Boron	66611?2
Copper	5541031
Magnesium	5661533
Calcium	555554
Selenium	554931

Lipids

Nutrient	% of RDA
Cholesterol	505050202?101
Palmitic acid (Saturated)	15151522?29
Stearic acid (Saturated)	12151519?29
Alpha-linolenic acid (Omega-3)	71081264
Oleic acid (Omega-9)	79812?10

Amino acids

Nutrient	% of RDA
No nutrients exceed 1% of the RDA

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Notes

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

Kitchen: Indian

476

Digestion time: 2 hour

Wash broccoli (300 g), dry it, and grate the florets on a coarse grater or chop into rice-like crumbs.

Heat ghee (15 g) in a skillet. Crush garlic (5 g), warm it in the fat for about 1 minute for aroma, then remove it if you prefer a milder garlic flavor.

Add the broccoli crumbs and cook for 3-4 minutes, stirring constantly. Salt at the end and serve as a quick vegetable side.

(6)

Published: 07.06.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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