Lunch: Broccoli Brown Rice Pilaf Recipe

This recipe includes fertility superfoods such as:

Broccoli, Brown Rice

Health and fertility benefits of Broccoli Brown Rice Pilaf Recipe

Broccoli is one of the non-starchy vegetables that has a very low glycemic index (GI), which is beneficial for reducing blood sugar levels. Broccoli is also a source of DIM (Diindolymethane). Diindolymethane is very effective in reducing the testosterone levels in the body, an action that would automatically curb male dominant features and regulate the estrogen levels in the system. Brown rice is a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

1 cup uncooked brown rice
2-1/4 cups reduced-sodium chicken broth or vegetable broth
2 tablespoons minced fresh rosemary or 2 teaspoons dried rosemary, crushed
2 garlic cloves, minced
2 cups chopped fresh broccoli
1/4 cup slivered almonds
1/4 cup unsalted sunflower kernels
1/2 teaspoon salt
1/8 teaspoon pepper

Instructions

In a large nonstick skillet coated with cooking spray, saute rice until lightly browned. Add the broth, rosemary and garlic; bring to a boil. Reduce heat; cover and simmer for 40 minutes or until rice is almost tender.
Stir in the broccoli, almonds, sunflower kernels, salt and pepper. Cover and cook 3-5 minutes longer or until rice is tender and broccoli is crisp-tender. Fluff with a fork.

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