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
CHICKEN, BROCCOLI, AND BROWN RICE CASSEROLE RECIPE
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
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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