{"id":181975,"title":"Broccoli Rice with Shiitake Mushrooms and Sesame Oil","modified":"2026-10-03T09:01:58+02:00","plain":"Japanese-inspired broccoli rice with shiitake mushrooms and sesame oil, low in carbs and ready in five minutes.\n\n\n\nIn a hot pan, the shiitake mushrooms turn golden around the edges and the garlic brings the aromas to life. Added at the end of cooking, sesame oil lends a rounded, toasted note. In 5 minutes, the green grains stay slightly crisp and retain their vibrant color. Each serving contains 189 kcal. This quick side dish swaps rice for finely processed broccoli to accompany fish, grilled chicken, pan-seared meat, or Japanese and Korean dishes low in sugar. This recipe joins my collection of keto dishes.\n\n\n\nWhat is broccoli rice?\n\n\n\nBroccoli rice refers to broccoli finely chopped into small grains, including both florets and stems: the term describes its size and its role as a rice substitute on the plate. The base remains vegetable-based, without grain starch, for a fresher, crunchier result. This version combines 150 g of finely processed broccoli, 100 g of fresh shiitake mushrooms, two cloves of garlic, and a neutral oil, with a teaspoon of sesame oil added at the end.\n\n\n\nSuccess comes down to cooking quickly over high heat: moisture needs to evaporate fast to keep the grains separate, tender, and firm to the bite. Add the sesame oil with the heat turned down or off to preserve its aroma. The aim is a vibrant green color, separate grains, and an umami aroma, without the density or starchiness of classic fried rice.\n\n\n\nIn the same vein: Pan-fried chicken kebab.\n\n\n\nThe origins and inspiration behind the dish\n\n\n\nThis broccoli rice belongs to contemporary low-carb cooking: stir-frying techniques applied to finely chopped vegetables. Shiitake mushrooms add umami depth, while sesame brings a distinctive aromatic note. It is a Japanese-inspired side dish rather than a traditional Japanese dish, with chopped broccoli replacing the rice. It pairs well with lightly seared fish, grilled chicken, or pan-seared meat, but check the sauces and marinades in the main course, which often contain more sugar than you might expect, even in Japanese cuisine.\n\n\n\nThe main ingredients\n\n\n\nBroccoli provides the structure: a few pulses in a food processor turn it into irregular but separate grains, with the stems included for volume and texture; processing it too long would turn it into a wet paste. Fresh shiitake mushrooms provide the umami, sliced and then seared for about two minutes for golden edges and a woody aroma. Dried shiitake mushrooms cannot replace them weight for weight and require different preparation, such as rehydrating mushrooms, which would throw off the balance of this quick dish.\n\n\n\nAnother recipe in the same spirit: Endive and tomato gratin.\n\n\n\nThe garlic, pressed or finely chopped, goes in after the mushrooms: it flavors the oil but burns quickly, so do not let it brown on the bottom of the pan. For searing and encouraging evaporation, choose avocado oil, mild olive oil, or high-oleic sunflower oil. Sesame oil does not hold up well to prolonged cooking; a teaspoon added as a finishing touch off the heat is enough. For an AIP and seed-free version, omit it and opt for mild olive oil or avocado oil.\n\n\n\nTexture, serving, and storage\n\n\n\nPreparing the broccoli is the key step: wash, drain well, and dry it to prevent steaming, then process in short pulses to create small grains rather than a pur\u00e9e. A large frying pan makes it easier to stir without crowding and allows the water to evaporate. First sear the shiitake mushrooms until golden around the edges, add the garlic for flavor, then add the broccoli rice over high heat. The grains should stay green, well separated, and tender-crisp, with no liquid at the bottom; add the sesame oil only once the heat is turned down or off.\n\n\n\nOn a related note: Celeriac gratin with smoked bacon and pecorino.\n\n\n\nDo not overcrowd the pan, especially when increasing the quantities: as soon as moisture becomes trapped, the vegetables soften. Timing alone is not enough; the shiitake mushrooms need to be fully cooked while the broccoli retains its color and crunch. Serve immediately with fish, chicken, or grilled or pan-seared meat. Cool leftovers quickly and store them in an airtight container in the refrigerator for up to two days; reheat in a frying pan without water, expecting a softer texture. In France, fresh shiitake mushrooms are available in supermarkets, organic food stores, or Asian grocery stores, sometimes under the name \u201c oak mushroom \u201d.\n\n\n\nFor everyday keto cooking, here are all my low-carb recipes.\n\n\n\n\n\n\tBroccoli Rice with Shiitake Mushrooms (Keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t150 g broccoli (riced)100 g shiitake mushrooms2 cloves garlic1 teaspoon sesame oilavocado oil, mild olive oil, or high-oleic sunflower oil\t\n\t\n\t\tPulse the broccoli into \u201crice\u201d in a food processor.Heat a frying pan and add a generous splash of mild olive oil. Chop the shiitake mushrooms and press the garlic. Saut\u00e9 the shiitake mushrooms for about 2 minutes until their edges are lightly golden. Then add the garlic.Add the broccoli rice after just under a minute. Saut\u00e9 for about 2 more minutes over high heat.Lower or turn off the heat and add the sesame oil.\t\n\t\n\t\tFor an AIP and seed-free version: omit the sesame oil.\nYou can buy ready-made broccoli rice, but it is very easy to make your own in a food processor. Use the stems too.\nEquipment: frying pan, spatula, food processor.\n\t\n\t\n\t\tAccompagnementAsiatique","_links":{"self":[{"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/posts\/181975","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/comments?post=181975"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/posts\/181975\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/media\/178839"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/media?parent=181975"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/categories?post=181975"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/en\/wp-json\/wp\/v2\/tags?post=181975"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}