Healthy Broccoli and Chicken Recipe
created by
Marianna D. 04/25/2024
"no details"
"This looks delicious! And great effort on successfully hitting your weekly target of protein & fiber-rich meals. Keep in mind this isnt just about hitting targets but also about discovering new healthy foods that you love. Keep exploring and experimenting with different protein and fiber-rich ingredients and telling me all about it here."
See commentsIngredients
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 2 cups broccoli florets
- 2 cups mashed potatoes (made with low-fat milk and no butter)
- 4 large eggs
- 1 cup fresh spinach, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
Instructions
- 1. Preheat your grill or oven to 375°F (190°C).
- 2. Season the chicken breasts with olive oil, garlic powder, onion powder, salt, and pepper.
- 3. Grill or bake the chicken for about 20-25 minutes, or until fully cooked (internal temperature of 165°F/75°C).
- 4. While the chicken is cooking, steam the broccoli florets for about 5-7 minutes until tender but still bright green.
- 5. In a bowl, whisk the eggs and mix in the chopped spinach. Pour the mixture into a non-stick skillet and cook over medium heat until set, about 5-7 minutes.
- 6. Serve the grilled chicken alongside the steamed broccoli and egg dish, with a generous scoop of mashed potatoes.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 6g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 2g |
Health Benefits
This dish is packed with lean protein from the chicken and eggs, which helps keep you full and supports muscle maintenance. Broccoli and spinach provide essential vitamins, minerals, and fiber, promoting digestive health and satiety. This recipe fits well into various diets, including Mediterranean and low-carb, making it a versatile choice for healthy eating. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad dressed with lemon juice and olive oil for added nutrients.
- Serve with a glass of water infused with lemon or cucumber for hydration.
- Garnish with fresh herbs like parsley or dill for extra flavor.
Recipe Variations and Adjustments
broccoli and chicken recipe
Keep the recipe as is, focusing on the balance of broccoli and chicken.
chicken and broccoli recipe
Add a light soy sauce or teriyaki glaze for an Asian-inspired twist.
chicken and broccoli stir fry recipe
Stir fry the chicken and broccoli together with a splash of low-sodium soy sauce and sesame oil.
chicken broccoli recipe
Incorporate bell peppers and carrots for added color and nutrients.
chicken and broccoli recipe chinese
Use Chinese five-spice powder for seasoning and serve over brown rice.
FAQs About This Recipe
Can I use frozen broccoli for this recipe?
Yes, frozen broccoli works well; just ensure it's thawed and drained before cooking.
How can I make this dish spicier?
Add red pepper flakes or a dash of hot sauce to the chicken seasoning.
Is this recipe suitable for meal prep?
Absolutely! This dish stores well in the refrigerator for up to 4 days.
Can I substitute the mashed potatoes?
Yes, consider using cauliflower mash or quinoa for a healthier alternative.
What can I serve with this dish?
A light salad or steamed vegetables would complement this meal nicely.
Why We Love This Recipe
We love this Healthy Broccoli and Chicken Recipe for its perfect balance of lean protein and fiber-rich vegetables, making it an ideal choice for weight loss. The grilled chicken provides essential nutrients while the steamed broccoli adds a vibrant crunch. This dish is not only easy to prepare but also versatile, allowing you to experiment with different seasonings and ingredients. Whether you're at home or on the go, this meal is a satisfying option that feels indulgent without compromising your health goals.
Recipe created by Fitmate Coach; inspired by Marianna D.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"no details"
"This looks delicious! And great effort on successfully hitting your weekly target of protein & fiber-rich meals. Keep in mind this isnt just about hitting targets but also about discovering new healthy foods that you love. Keep exploring and experimenting with different protein and fiber-rich ingredients and telling me all about it here."