Healthy Broccoli and Brown Rice Recipe
created by
Mary Beth F. 06/18/2024
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Ingredients
- 2 cups broccoli florets
- 2 cups cooked brown rice
- 1 tablespoon organic olive oil
- 1 cup cooked lean chicken breast, diced (or chickpeas for a vegetarian option)
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1 medium Gala apple, sliced (for a refreshing side)
Instructions
- 1. Heat the olive oil in a large skillet over medium heat (about 2 minutes).
- 2. Add the broccoli florets and sauté for 5-7 minutes until tender.
- 3. Stir in the cooked brown rice and diced chicken (or chickpeas), mixing well.
- 4. Season with garlic powder, salt, and pepper, cooking for an additional 3-5 minutes until heated through.
- 5. Serve warm, garnished with sliced Gala apple on the side.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 20g |
| Carbohydrates | 50g |
| Fiber | 8g |
| Sugar | 5g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1g |
Health Benefits
This dish is packed with fiber from broccoli and brown rice, which helps keep you full and satisfied. The lean protein from chicken (or chickpeas) supports muscle maintenance and weight loss. Broccoli is rich in vitamins C and K, while brown rice provides essential nutrients and energy. This recipe fits well into Mediterranean and plant-based diets, promoting overall health. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a light salad dressed in lemon vinaigrette.
- Serve with a glass of infused water (cucumber or mint) for hydration.
- Garnish with fresh herbs like parsley or cilantro for added flavor.
Recipe Variations and Adjustments
broccoli and rice recipe
Keep the same ingredients but add a splash of soy sauce for an Asian twist.
broccoli rice recipe
Substitute half of the brown rice with finely chopped broccoli for a lower-carb version.
rice and broccoli recipe
Mix in some nutritional yeast for a cheesy flavor without the calories.
FAQs About This Recipe
Can I use frozen broccoli for this recipe?
Yes, frozen broccoli works well. Just make sure to thaw and drain excess water before cooking.
How can I make this dish vegan?
Replace chicken with chickpeas or tofu and use vegetable broth instead of chicken broth if needed.
What can I add for extra flavor?
Consider adding a squeeze of lemon juice or a sprinkle of red pepper flakes for a kick.
Is this recipe suitable for meal prep?
Absolutely! This dish stores well in the fridge and can be reheated easily.
How can I make this dish spicier?
Add some diced jalapeños or a dash of hot sauce while cooking.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Broccoli and Brown Rice Recipe for its perfect balance of nutrition and flavor. Packed with fiber and lean protein, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. Plus, it's quick and easy to prepare, making it ideal for busy days or travel. Enjoy a delicious meal that feels indulgent while supporting your health goals!
Recipe created by Fitmate Coach; inspired by Mary Beth F.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"no details"
"Great balance!! Nicely done"