Instructions: Cook 2 cups brown or white rice in 3 cups boiling water until tender. (This will take 15-20 minutes for white, and 35-35 minutes for brown.) Fluff the cooked rice with a fork and set aside. Trim the tough bottoms from the broccoli stalks and cut the tops into smallish spears of whatever size suits you. Cook them in a steamer over boiling water until bright green and just barely tender. Rinse under cold running water, drain well and set aside. Preheat oven to 325F. Lightly grease a 9X13-inch baking pan. Melt the butter or heat the oil in a large, deep skillet or a Dutch oven. Add the onion and salt and saute over medium heat for about 5 minutes or until the onion begins to soften. Add the garlic and lemon juice and saute for about 2 minutes longer. Stir in the rice, some black pepper and cayenne to taste, the herbs and the optional sunflower seeds and/or cheese. Taste to correct salt, if necessary and spread into prepared pan. Now for the fun part. Arrange the broccoli upright in the rice, and, if desired, drizzle with melted butter. Cover loosely with foil and bake until just heated through (15-20 minutes). Serve right away.

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