Description
Chicken, Broccoli & Brown Rice is a wholesome and satisfying dish that unites tender chicken, vibrant broccoli, and nutty brown rice for a deliciously balanced meal. Bursting with flavor and nutrients, this quick and easy recipe is perfect for busy weeknights or meal prep, making family dinners both enjoyable and nourishing.
Ingredients
Scale
- 3 boneless, skinless chicken breasts (about 1.5 lbs)
- 2 cups fresh broccoli florets
- 1 cup brown rice
- 2 tbsp olive oil
- 4 cloves garlic, minced
- 1/4 cup low-sodium soy sauce
- 1 tbsp sesame oil
Instructions
- Chop broccoli into florets and mince garlic.
- In a saucepan, combine brown rice with 2 cups water. Bring to a boil, then reduce heat and simmer for 45 minutes until tender.
- Heat olive oil in a skillet over medium-high heat. Add seasoned chicken breasts and cook for about 6 minutes per side until golden brown.
- Stir in minced garlic and broccoli; sauté for about 5 minutes until broccoli is bright green and tender-crisp.
- Whisk together soy sauce and sesame oil; pour over chicken and broccoli, tossing to coat evenly.
- Fluff cooked brown rice with a fork; serve topped with the chicken-broccoli mixture.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 bowl (400g)
- Calories: 480
- Sugar: 3g
- Sodium: 680mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 56g
- Fiber: 6g
- Protein: 38g
- Cholesterol: 90mg