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Chicken, Broccoli & Brown Rice

Chicken, Broccoli & Brown Rice is a quick and nutritious weeknight dinner that combines juicy chicken, vibrant broccoli, and wholesome brown rice. This delightful dish not only satisfies hunger but also nourishes your body with essential nutrients. Perfect for busy families, it’s easy to prepare and can be customized to suit your taste preferences. Gather around the table for a meal that’s as pleasing to the eyes as it is to the palate!

  • Total Time: 30 minutes
  • Yield: Serves 4

Ingredients

Scale
  • 3 boneless, skinless chicken breasts (about 1.5 lbs)
  • 2 cups fresh broccoli florets
  • 1 cup long-grain brown rice
  • 2 tbsp olive oil
  • 3 tbsp low-sodium soy sauce
  • 3 cloves garlic, minced
  • 1 inch fresh ginger, grated
  • Salt and pepper to taste

Instructions

  1. Rinse brown rice under cold water until clear, then cook according to package instructions.
  2. In a large skillet over medium heat, add olive oil and chopped chicken; season with salt and pepper. Cook for about 5-7 minutes until browned.
  3. Add minced garlic and grated ginger; sauté for another minute until fragrant.
  4. Stir in broccoli florets and sauté for about 5 minutes until bright green yet crisp.
  5. Pour in soy sauce; stir well to coat all ingredients and cook for an additional 2 minutes.
  6. Serve hot over brown rice.
  • Author: Laura Lopez
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Main
  • Method: Sautéing
  • Cuisine: American

Nutrition

  • Serving Size: 1 plate (approximately 350g)
  • Calories: 410
  • Sugar: 2g
  • Sodium: 550mg
  • Fat: 10g
  • Saturated Fat: 1.5g
  • Unsaturated Fat: 8g
  • Trans Fat: 0g
  • Carbohydrates: 50g
  • Fiber: 6g
  • Protein: 30g
  • Cholesterol: 80mg

Keywords: - For added flavor, marinate the chicken in soy sauce or lemon juice before cooking. - Customize by swapping broccoli with bell peppers or snap peas, or try adding nuts like almonds for extra crunch.