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Healthy Chicken, Rice, And Broccoli Recipe

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Chicken and Rice Skillet with Broccoli Blue Cheese Bungalow
Chicken and Rice Skillet with Broccoli Blue Cheese Bungalow from www.bluecheesebungalow.com

Description

This chicken, rice, and broccoli recipe is not only delicious but also healthy. It is a perfect meal for those who are watching their weight or trying to eat healthily. The dish is made with lean chicken, brown rice, and steamed broccoli, making it high in protein and fiber while low in fat and calories.

Prep Time

Preparation for this recipe takes about 10 minutes. You will need to cut the chicken into small pieces, chop the broccoli, and measure out the rice and seasonings.

Cook Time

The cooking time for this recipe is about 30 minutes. The rice and chicken need to be cooked separately while the broccoli is steamed.

Ingredients

  • 1 lb boneless, skinless chicken breasts
  • 1 cup brown rice
  • 2 cups broccoli florets
  • 1 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Equipment

  • Large skillet with lid
  • Medium-sized pot with lid
  • Steamer basket or pot with steamer insert
  • Cutting board and knife
  • Measuring cups and spoons

Method

  1. Start by cooking the rice according to package instructions in a pot with a lid. Usually, brown rice takes about 20-25 minutes to cook.
  2. While the rice is cooking, cut the chicken into small bite-sized pieces and season with garlic powder, onion powder, paprika, salt, and black pepper.
  3. Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken to the skillet and cook for about 5-7 minutes or until browned and cooked through.
  4. Once the chicken is cooked, remove it from the skillet and set it aside on a plate.
  5. Add the chopped broccoli florets to the same skillet and stir-fry for about 2-3 minutes or until tender-crisp.
  6. Place the steamed broccoli on the same plate as the chicken.
  7. Once the rice is cooked, add it to the skillet with the remaining chicken juices and stir to combine.
  8. Add the chicken and broccoli to the skillet with the rice and stir again to combine.
  9. Reduce heat to low, cover the skillet with a lid, and let the ingredients simmer for about 5 minutes to allow the flavors to meld.
  10. Remove from heat and serve hot.

Notes

This recipe can be modified to suit your taste preferences. You can add different vegetables such as carrots, bell peppers, or green beans for extra nutrition. You can also use different seasonings or sauces to add more flavor to the dish.

Nutrition Info

Here is the estimated nutrition information per serving:
  • Calories: 320
  • Protein: 30g
  • Carbohydrates: 30g
  • Fiber: 5g
  • Fat: 8g
  • Sodium: 430mg

Recipe Tips

  • Use a non-stick skillet to reduce the amount of oil needed for cooking.
  • You can cook the rice in advance to save time on busy weeknights.
  • Cut the chicken into small pieces to ensure even cooking and quicker cooking time.
  • Make sure the broccoli is steamed until tender-crisp to avoid overcooking and losing its nutrients.
  • Adding a squeeze of lemon or lime juice can add a refreshing tang to the dish.

Enjoy this healthy and delicious chicken, rice, and broccoli recipe!


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