BROCCOLI RICE CHICKEN RECIPES

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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

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

CHICKEN, BROCCOLI, AND BROWN RICE CASSEROLE RECIPE



Chicken, Broccoli, and Brown Rice Casserole Recipe image

This healthy whole-grain spin on a comfort food classic is indulgent, creamy, and a guaranteed family-pleaser. Cost for 4: $10.31

Provided by Ann Taylor Pittman

Total Time 30 minutes

Yield Serves 4 (serving size: about 2 cups)

Number Of Ingredients 11

2 (3 1/2-ounce) bags boil-in-bag brown rice
1 tablespoon olive oil
1 small onion, finely chopped (about 1 cup)
8 ounces presliced button mushrooms
8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
¾ teaspoon salt, divided
¼ teaspoon freshly ground black pepper
1 (12-ounce) bag microwave-in-bag fresh broccoli florets
1 ½ cups 1% low-fat milk
3 tablespoons all-purpose flour
3 ounces sharp cheddar cheese, shredded (about 3/4 cup)

Steps:

  • Preheat broiler to high. Cook rice according to package directions; drain.
  • While rice cooks, heat a large 12-inch ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion, mushrooms, and chicken; sprinkle with 1/4 teaspoon salt and pepper. Sauté 6 minutes or until chicken and onion are done.
  • Cook broccoli in microwave according to package directions for 3 minutes. Open package to release steam.
  • Combine milk and flour, stirring with a whisk or fork until smooth.
  • Stir milk mixture into chicken mixture in skillet.
  • Cook 2 minutes or until bubbly and thick, stirring frequently.
  • Stir in remaining 1/2 teaspoon salt, rice, and broccoli. Sprinkle with cheese.
  • Broil 1 minute or until cheese melts and just begins to brown.
  • Riff: Try ground beef in place of the chicken.
  • Riff: Not a fan of broccoli? Try cauliflower, spinach, green peas, carrots, or green beans instead.
  • Riff: In place of rice, use 3 cups cooked quinoa (1 cup uncooked).

Nutrition Facts : Calories 462 calories, CarbohydrateContent 55 g, CholesterolContent 81 mg, FatContent 15.8 g, FiberContent 6 g, ProteinContent 29 g, SaturatedFatContent 6.2 g, SodiumContent 692 mg

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