STIR-FRIED CHICKEN WITH BROCCOLI & BROWN RICE RECIPE | BBC ...
Combine lean chicken with super-healthy broccoli, ginger and garlic for a quick and cheap, weeknight dinner
Provided by Sara Buenfeld
Categories Dinner, Main course, Supper
Total Time 30 minutes
Prep Time 10 minutes
Cook Time 20 minutes
Yield 2
Number Of Ingredients 11
Steps:
- Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for 4 mins.
- Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the chicken and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.
Nutrition Facts : Calories 448 calories, FatContent 9 grams fat, SaturatedFatContent 2 grams saturated fat, CarbohydrateContent 56 grams carbohydrates, SugarContent 15 grams sugar, FiberContent 6 grams fiber, ProteinContent 33 grams protein, SodiumContent 1.4 milligram of sodium
CHEESY CHICKEN, BROCCOLI, AND RICE CASSEROLE RECIPE ...
I made this chicken and broccoli casserole for my wife and two young boys and they just loved it. It was very flavorful and creamy.
Provided by BAIN77
Categories Chicken and Broccoli Casserole
Total Time 1 hours 0 minutes
Prep Time 20 minutes
Cook Time 35 minutes
Yield 6 servings
Number Of Ingredients 10
Steps:
- Preheat the oven to 350 degrees F (175 degrees C).
- Bring water to a boil in a saucepan. Add rice, stir, cover, and remove from the heat. Let sit until water is absorbed, about 5 minutes. Fluff with a fork.
- Transfer rice to a casserole dish and mix with chicken and broccoli.
- Combine condensed soup, milk, bread crumbs, garlic powder, and pepper in a mixing bowl; mix until well combined. Add to the casserole dish along with 1/2 of the Cheddar cheese; mix to combine. Sprinkle remaining Cheddar over top.
- Bake, uncovered, in the preheated oven until heated through and bubbly, about 30 minutes.
Nutrition Facts : Calories 450.2 calories, CarbohydrateContent 36.1 g, CholesterolContent 94.6 mg, FatContent 18.5 g, FiberContent 2.6 g, ProteinContent 33.3 g, SaturatedFatContent 9.8 g, SodiumContent 929.5 mg, SugarContent 5.5 g
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