Healthy Chicken and Broccoli Recipe
created by
Pooja C. 09/15/2023
"I had the marinated chicken and brown basmati rice left overs this afternoon with a side of boiled broccoli and spinach sprinkled with black pepper and herbs sauteed asparagus and a tiny bit of greek yoghurt. It was super filling 3 hours on I am still full! No snacking! I had this with about 300mL of water."
"This combination will definitely help keep you full until your next meal. Since your meal already includes all the essential components theres no specific feedback. Well done Pooja!"
See commentsIngredients
- 500g boneless, skinless chicken breast
- 2 cups broccoli florets
- 1 cup baby spinach
- 1 cup brown basmati rice
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
- 1 cup 0% fat Greek yogurt
- Fresh herbs (like parsley or dill) for garnish
Instructions
- 1. Start by cooking the brown basmati rice according to package instructions. This usually takes about 30 minutes.
- 2. While the rice is cooking, heat olive oil in a large skillet over medium heat.
- 3. Season the chicken breasts with garlic powder, onion powder, salt, and pepper. Add them to the skillet and cook for about 6-7 minutes on each side, or until fully cooked and golden brown.
- 4. In the last 5 minutes of cooking the chicken, add the broccoli florets to the skillet. Cover to steam them slightly until tender.
- 5. Once the chicken is cooked, remove it from the skillet and let it rest for a few minutes before slicing.
- 6. In a bowl, mix the 0% fat Greek yogurt with a pinch of salt and fresh herbs for a tasty dressing.
- 7. Serve the sliced chicken over a bed of brown rice, topped with broccoli, spinach, and a dollop of the Greek yogurt dressing.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 45g |
| Fiber | 5g |
| Sugar | 3g |
| Added Sugar | 0g |
| Fat | 6g |
| Saturated Fat | 1g |
Health Benefits
This dish is packed with lean protein from the chicken, which helps keep you full and supports muscle maintenance. The 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 of mixed greens for added fiber.
- Serve with a glass of infused water (like lemon or cucumber) for hydration.
- Garnish with extra herbs for a fresh flavor boost.
Recipe Variations and Adjustments
chicken and broccoli recipe
Keep the core ingredients but add a splash of soy sauce for an Asian twist.
broccoli recipe
Focus on broccoli by making it the star of the dish, adding more steamed broccoli and reducing the chicken.
chicken recipe
Use different marinades for the chicken, such as lemon herb or teriyaki, to change the flavor profile.
chicken and rice recipe
Incorporate different grains like farro or barley for a unique texture.
FAQs About This Recipe
Can I use frozen broccoli for this recipe?
Yes, frozen broccoli works well. Just adjust the cooking time as needed.
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 fridge and can be reheated easily.
Can I use other types of yogurt?
Yes, you can use any low-fat yogurt, but Greek yogurt adds a nice creaminess.
What can I serve with this dish?
A side salad or steamed vegetables complement this meal nicely.
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. The addition of 0% fat Greek yogurt adds a creamy texture without the extra calories, ensuring you feel satisfied and full. It's not only easy to prepare but also versatile enough to be enjoyed at home or on the go. This dish is a great way to nourish your body while keeping your taste buds happy!
Recipe created by Fitmate Coach; inspired by Pooja C.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"I had the marinated chicken and brown basmati rice left overs this afternoon with a side of boiled broccoli and spinach sprinkled with black pepper and herbs sauteed asparagus and a tiny bit of greek yoghurt. It was super filling 3 hours on I am still full! No snacking! I had this with about 300mL of water."
"This combination will definitely help keep you full until your next meal. Since your meal already includes all the essential components theres no specific feedback. Well done Pooja!"