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
BAKED BROWN RICE RECIPE | ALTON BROWN - FOOD NETWORK
Provided by Alton Brown
Categories side-dish
Total Time 1 hours 10 minutes
Prep Time 5 minutes
Cook Time 1 hours 5 minutes
Yield 4 servings
Number Of Ingredients 4
Steps:
- Preheat the oven to 375 degrees F.
- Place the rice into an 8-inch square glass baking dish.
- Bring the water, butter, and salt just to a boil in a kettle or covered saucepan. Once the water boils, pour it over the rice, stir to combine, and cover the dish tightly with heavy-duty aluminum foil. Bake on the middle rack of the oven for 1 hour.
- After 1 hour, remove cover and fluff the rice with a fork. Serve immediately.
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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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Total Time 30 minutes
Category Dinner, Main course, Supper
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Calories 448 calories per serving
- 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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