Healthy Chicken and Broccoli Recipe
created by
Amanda G. 05/31/2024
"Brown rice cooked in low sodium chicken broth grilled marinated chicken broccoli"
Ingredients
- 2 cups brown rice
- 4 cups low sodium chicken broth
- 1 lb boneless, skinless chicken breast
- 2 cups broccoli florets
- 2 tablespoons olive oil
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 tablespoon lemon juice
Instructions
- 1. Rinse the brown rice under cold water until the water runs clear.
- 2. In a medium saucepan, bring the low sodium chicken broth to a boil. Add the rinsed brown rice, reduce heat to low, cover, and simmer for about 30 minutes or until the rice is tender and the liquid is absorbed.
- 3. While the rice is cooking, preheat your grill or grill pan over medium-high heat.
- 4. In a bowl, mix olive oil, garlic powder, onion powder, paprika, salt, pepper, and lemon juice. Coat the chicken breasts in the marinade and let sit for 10 minutes.
- 5. Grill the chicken for about 6-7 minutes on each side or until fully cooked and juices run clear. Remove from heat and let rest for a few minutes before slicing.
- 6. Steam or microwave the broccoli florets until tender, about 5-7 minutes.
- 7. Serve the grilled chicken alongside the brown rice and broccoli.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 45g |
| Fiber | 5g |
| Sugar | 1g |
| Added Sugar | 0g |
| Fat | 8g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Chicken and Broccoli Recipe is packed with lean protein from the chicken, which helps keep you full and supports muscle maintenance. Broccoli is high in fiber and essential vitamins, promoting digestive health and overall wellness. The use of low sodium chicken broth reduces unnecessary salt intake, making this dish heart-healthy. This recipe fits well into various diets, including Mediterranean and low-carb, and is suitable for most dietary needs. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad dressed with lemon vinaigrette for added fiber.
- Serve with a glass of infused water (cucumber or lemon) for hydration.
- Garnish with fresh herbs like parsley or cilantro for extra flavor.
Recipe Variations and Adjustments
chicken and broccoli stir fry recipe
Add soy sauce and stir-fry the chicken and broccoli together in a wok for a quick meal.
chicken broccoli recipe
Omit the rice and serve the chicken and broccoli with a light sauce for a low-carb option.
chicken broccoli alfredo recipe
Add a light alfredo sauce made with Greek yogurt for a creamy twist.
chicken broccoli rice recipe
Mix the cooked chicken and broccoli into the brown rice for a one-pot meal.
FAQs About This Recipe
Can I use frozen broccoli for this recipe?
Yes, frozen broccoli works well. Just steam it according to package instructions before serving.
How can I make this recipe spicier?
Add red pepper flakes or a dash of hot sauce to the marinade for some heat.
Is this recipe suitable for meal prep?
Absolutely! This dish stores well in the refrigerator and can be reheated easily.
Can I use brown rice from a package?
Yes, pre-cooked brown rice can save time. Just heat it according to package instructions.
What can I substitute for chicken broth?
Vegetable broth or water can be used, but the flavor may be less rich.
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 grilled chicken provides essential nutrients while the broccoli adds a satisfying crunch and vibrant color. Plus, with brown rice cooked in low sodium chicken broth, this dish is not only filling but also packed with flavor. It's easy to prepare, making it a great option for busy days or meal prep. Enjoy a nutritious meal that feels indulgent without the guilt!
Recipe created by Fitmate Coach; inspired by Amanda G.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Brown rice cooked in low sodium chicken broth grilled marinated chicken broccoli"
"Another nutritious and balanced choice hope you enjoyed!"