BROCCOLI RECIPES FOR KIDS RECIPES

Name: Stir-fried chicken with broccoli & brown rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Cuisine: Asian
Ingredients: 200g trimmed broccoli florets (about 6), halved; 1 chicken breast (approx 180g), diced; 15g ginger, cut into shreds; 2 garlic cloves, cut into shreds; 1 red onion, sliced; 1 roasted red pepper, from a jar, cut into cubes; 2 tsp olive oil; 1 tsp mild chilli powder; 1 tbsp reduced-salt soy sauce; 1 tbsp honey; 250g pack cooked brown rice

STIR-FRIED CHICKEN WITH BROCCOLI & BROWN RICE RECIPE | BBC ...

Stir-fried chicken with broccoli & brown rice recipe | BBC ... image

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

Ingredients

200g trimmed broccoli florets (about 6), halved
1 chicken breast (approx 180g), diced
15g ginger, cut into shreds
2 garlic cloves, cut into shreds
1 red onion, sliced
1 roasted red pepper, from a jar, cut into cubes
2 tsp olive oil
1 tsp mild chilli powder
1 tbsp reduced-salt soy sauce
1 tbsp honey
250g pack cooked brown rice

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

BEST BROCCOLI RECIPE | JAMIE OLIVER BROCCOLI RECIPES

Best broccoli recipe | Jamie Oliver broccoli recipes image

To keep broccoli beautifully green and slightly crunchy it’s best to boil or steam for just a few minutes.

Total Time 20 minutes

Yield 4

Number Of Ingredients 4

Ingredients

sea salt
freshly ground black pepper
1 large head of broccoli
a small of knob of unsalted butter

Steps:

1. Fill a large pan with water, add a tiny pinch of salt and bring to the boil over a high heat.
2. Meanwhile, on a chopping board, cut the florets from the broccoli, then cut or break them into bite-sized pieces.
3. Trim and cut the stalk in half, then finely slice it.
4. Once boiling, use a slotted spoon to carefully lower the broccoli into the water.
5. Cook for 3 to 4 minutes, or until tender – you should be able to poke the tip of a knife easily into the florets.
6. Drain over the sink into a colander, then leave to steam dry for a minute.
7. Tip back into the pan, then sprinkle with a tiny pinch of salt and pepper.
8. Add the butter and toss to coat, then tip into a serving bowl and serve.

Nutrition Facts : Calories 45 calories, FatContent 2.3 g fat, SaturatedFatContent 1.3 g saturated fat, ProteinContent 2.1 g protein, CarbohydrateContent 3.1 g carbohydrate, SugarContent 1.3 g sugar, SodiumContent 0.2 g salt, FiberContent 2.9 g fibre

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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
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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.

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1. Using a small knife, trim round the broccoli to remove the dark green florets from the main stalks and put them to one side. Peel the stalks, trim off the dry end and throw this away. Peel and chop the garlic.
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