Wave 1 - Brown Rice with Broccoli, Walnuts and Cheese
 

Brown Rice, Broccoli , Walnuts and Cheese - 4 servings usually

1/4 - 1/2 cup chopped walnuts - toast this beforehand or not.. your choice. Toasting nuts bring out the flavor a bit more
1 tablespoon olive oil
1 onion+, chopped
1/2 teaspoon+ minced garlic - I use more
1 cup brown rice
2 cup vegetable broth
1 pound fresh broccoli florets
1/2 teaspoon salt
1/8 teaspoon ground black pepper
1/2 cup shredded Cheddar cheese, mozzarella, etc. (low fat) - try a tofu cheese here if you can. Quite tasty and lower in saturated fat than even traditional low fat cheeses

Heat olive oil in a medium saucepan over medium heat. Cook onion and garlic for 3 minutes, stirring frequently. Stir in the rice, add the broth, and bring to a boil. Reduce heat to medium-low. Cover, and simmer until liquid is absorbed, 45-50 minutes - check rice for desired doneness
Place broccoli in a microwave-safe casserole dish, and sprinkle with salt and pepper. Cover, and microwave until tender. - you can also just steam this on your stovetop or cook in boiling water, but don't overcook!
Spoon rice onto a serving platter, and top with broccoli. Sprinkle walnuts and cheese on top.