chicken and rice and broccoli

When it comes to a meal that’s both hearty and nourishing, a dish featuring chicken, rice, and broccoli is a perfect choice. Packed with lean protein, whole grains, and green vegetables, this meal is not only delicious but also incredibly balanced. It’s a versatile and satisfying option for families, athletes, or anyone looking to enjoy a wholesome dinner. Plus, this recipe is easy to make, making it a go-to for busy weeknights. Below, we’ll dive into why you’ll love this chicken, rice, and broccoli recipe and how you can tailor it to suit your taste and dietary preferences.

Why You’ll Love This Recipe

This chicken, rice, and broccoli dish stands out for a few reasons. First, it’s simple and uses ingredients you likely already have on hand. Second, it’s a healthy, balanced meal containing lean protein from the chicken, complex carbohydrates from the rice, and fiber and vitamins from the broccoli. This combination makes it not only filling but also nourishing. Here’s why this recipe is a winner:

• Nutritious and Balanced: This dish offers a mix of protein, fiber, and essential vitamins and minerals that keep you satisfied and energized.
• Easy to Customize: You can easily adjust this recipe with your favorite seasonings, sauces, or additional veggies.
• Meal Prep-Friendly: It stores well, making it ideal for meal-prepping lunches or dinners for the week.
• Kid-Friendly: Even picky eaters tend to enjoy the mild flavors and familiar ingredients.

Health Benefits of Chicken, Rice, and Broccoli

Chicken, rice, and broccoli each bring unique health benefits to the table. Chicken provides lean protein necessary for muscle repair and growth, while rice offers an excellent source of energy in the form of complex carbohydrates. Broccoli, a cruciferous vegetable, is high in fiber and antioxidants, supporting both digestive and immune health. Together, they make a nutrient-dense meal that’s both satisfying and good for you.

Nutrition Information

Here’s a quick breakdown of the nutritional content per serving (approximate):

• Calories: 450 kcal
• Protein: 35g
• Carbohydrates: 55g
• Fat: 8g
• Fiber: 4g
• Sugars: 3g

Recipe Overview

• Servings: 4
• Serving Size: 1 ½ cups
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

Ingredients

• 1 lb (450g) boneless, skinless chicken breast, diced
• 1 cup (190g) uncooked brown rice (or white rice, if preferred)
• 2 cups (240g) broccoli florets, chopped
• 1 tbsp olive oil (or avocado oil)
• 2 cloves garlic, minced
• ½ tsp salt (adjust to taste)
• ¼ tsp black pepper
• 1 tsp soy sauce or coconut aminos (optional for flavor)
• Fresh lemon wedges for garnish (optional)

How to Make Chicken, Rice, and Broccoli

1. Cook the Rice

• In a pot, bring 2 cups of water to a boil. Add a pinch of salt and the rice, then reduce the heat to low. Cover and let it simmer for 15-20 minutes, or until the rice is tender and water is absorbed. Fluff the rice with a fork once it’s cooked and set it aside.

2. Sauté the Chicken

• Warm the olive oil in a large skillet over medium heat. Add the diced chicken, season with salt and pepper, and cook for 5-7 minutes until fully cooked and lightly golden on the outside. For extra flavor, add garlic during the last minute of cooking. Set the cooked chicken aside after removing it from the skillet.

3. Steam the Broccoli

• In the same skillet, add the broccoli florets with a splash of water. Cover the skillet and let the broccoli steam for 4-5 minutes, until it’s vibrant green and tender. Depending on your preference, you can adjust the cooking time to keep the broccoli more crunchy or softer.

4. Combine Ingredients

• Once the broccoli is done, add the cooked rice and chicken back into the skillet. Toss everything together over medium heat, stirring in the optional soy sauce or coconut aminos for a hint of savory flavor.

5. Serve and Enjoy

• Serve the chicken, rice, and broccoli warm, garnished with fresh lemon wedges for a bright touch. Sprinkle with extra black pepper or red pepper flakes for a bit of heat if desired.