Here it is. The third and final recipe from the ‘Brown Rice Recipes In Under 5 Minutes’ video.
This is literally a dinner you can make in 5-minutes, provided you’ve got some cooked brown rice and left over veggies in the fridge.
And remember, you can make a big batch of brown rice on the weekend, leave a container in the fridge for the week, and then freeze some for the weeks to come; this way you cook once and eat many, many times!
Another option is frozen brown rice from the grocery store. I have tried pre-frozen brown rice from both Trader Joe’s and Whole Foods, and both taste great and provide a quick solution when you don’t have anything pre-prepped in the fridge.
Brown Rice And Broccoli Quesadilla
Yield: 1 serving
Prep Time: 2 minutes
Cook Time: 3 minutes
Total Time: 5 minutes
- 1 whole grain tortilla
- 1/3-cup part skim shredded cheese (any type you like)
- ¼ cup cooked brown rice
- ¼ cup steamed broccoli (or any leftover veggie you have on hand)
- ¼ tsp. garlic powder
- Pinch Kosher salt
Heat a medium non-stick sauté pan over a medium-high heat. Add tortilla and warm up for about 15 seconds, then flip.
Layer half the cheese on half of the tortilla and top with brown rice and broccoli. Layer the remaining cheese over the rice and broccoli, then season with garlic powder and salt.
Fold the tortilla over onto itself and place a heavy pot or teapot on top for 30 seconds. Flip the tortilla and cook for another 30 seconds, or until cheese has melted and tortilla is browned and crispy.
Serve with your favorite toppings. Enjoy!
Nutrients for entire recipe: Calories: 279; Total Fat: 9.9g; Carbohydrate: 34.7g; Fiber: 5.5g Sugars: 0g; Protein: 14.7g