Healthy Chicken and Broccoli Recipe
created by
Theresa R. 08/15/2024
"no details"
Ingredients
- 1 lb (450g) boneless, skinless chicken breast, diced
- 4 cups broccoli florets
- 1 cup brown rice (or quinoa for a lower-carb option)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- Salt and pepper to taste
- 1 tablespoon low-sodium soy sauce (optional)
- 1 teaspoon sesame seeds (for garnish)
Instructions
- 1. Cook the brown rice according to package instructions. This usually takes about 20 minutes.
- 2. While the rice is cooking, heat olive oil in a large skillet over medium heat.
- 3. Add the diced chicken to the skillet and season with salt and pepper. Cook for about 5-7 minutes until browned and cooked through.
- 4. Add minced garlic and grated ginger to the skillet, cooking for an additional 1-2 minutes until fragrant.
- 5. Add the broccoli florets to the skillet, stirring to combine. Cover and cook for about 5 minutes until the broccoli is tender but still bright green.
- 6. If using, drizzle low-sodium soy sauce over the chicken and broccoli, stirring to coat evenly.
- 7. Serve the chicken and broccoli over a bed of brown rice, garnished with sesame seeds.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 5g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 2g |
Health Benefits
This Healthy Chicken and Broccoli Recipe is packed with lean protein from chicken, which helps keep you full and supports muscle maintenance. Broccoli is a fantastic source of fiber, vitamins, and minerals, promoting digestive health and overall wellness. This dish fits well into various diets, including Mediterranean and low-carb, and is low in added sugars and unhealthy fats. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad dressed in 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 cilantro or parsley for extra flavor.
Recipe Variations and Adjustments
chicken and broccoli stir fry recipe
Increase the cooking time for the chicken and broccoli, adding a variety of vegetables like bell peppers and carrots for a colorful stir fry.
chicken broccoli recipe
Keep it simple by omitting the rice and serving the chicken and broccoli with a light sauce.
chicken broccoli rice recipe
Mix the cooked chicken and broccoli directly into the rice for a one-pot meal.
chicken broccoli alfredo recipe
Add a light alfredo sauce made from Greek yogurt and garlic for a creamy twist.
FAQs About This Recipe
Can I use frozen broccoli for this recipe?
Yes, frozen broccoli works well. Just adjust the cooking time slightly.
How can I make this dish spicier?
Add red pepper flakes or a dash of hot sauce to the chicken while cooking.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 3 days.
Can I use a different grain instead of rice?
Yes, quinoa or farro are great alternatives that add different flavors and textures.
What can I serve with this dish?
A light salad or steamed vegetables make excellent side dishes.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Chicken and Broccoli Recipe for its perfect balance of lean protein and fiber-rich vegetables, making it an ideal choice for weight loss. It's not only easy to prepare but also incredibly satisfying, keeping you full without unnecessary calories. This dish is versatile enough to enjoy at home or on the go, making it a great option for busy lifestyles. Plus, with positive feedback on portion control, you can feel confident in your choices while enjoying a delicious meal.
Recipe created by Fitmate Coach; inspired by Theresa R.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"no details"
"Looks great! Also good job on the portion control"