STIR-FRIED CHICKEN WITH BROCCOLI & BROWN RICE
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
Time 30m
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, Fat 9 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 56 grams carbohydrates, Sugar 15 grams sugar, Fiber 6 grams fiber, Protein 33 grams protein, Sodium 1.4 milligram of sodium
EASY BAKED CHICKEN, RICE, AND BROCCOLI CASSEROLE
No-fuss weeknight chicken casserole meal which covers all the bases...budget, taste, and ease.
Provided by B's Kitchen
Time 45m
Yield 4
Number Of Ingredients 7
Steps:
- Preheat the oven to 375 degrees F (190 degrees C). Spray a 9x13-inch baking pan with cooking spray.
- Combine chicken, soup, broccoli, rice, and water in a bowl; mix thoroughly. Transfer mixture to the prepared baking pan and cover with foil.
- Bake in the preheated oven for 30 minutes. Uncover, stir, top with Cheddar cheese, and cover again. Continue to bake until chicken is no longer pink in the center, rice is tender, and cheese is melted and bubbly, about 10 minutes more.
Nutrition Facts : Calories 446.1 calories, Carbohydrate 45.7 g, Cholesterol 88.4 mg, Fat 13 g, Fiber 2.7 g, Protein 34.9 g, SaturatedFat 5.7 g, Sodium 649.1 mg, Sugar 1.5 g
QUICK & EASY CHICKEN, BROCCOLI AND BROWN RICE
From Campbell's recipe I cut out of a Rachael Ray magazine. For best results, use instant whole grain brown rice.
Provided by NELady
Categories Chicken Breast
Time 25m
Yield 4 , 4 serving(s)
Number Of Ingredients 8
Steps:
- Heat oil in 10" skillet over medium-high. Add chicken and cook until well-browned on both sides. Remove chicken from the skillet.
- Stir soup, water, paprika and black pepper in skillet. Heat to a boil.
- Stir rice and broccoli in skillet. Reduce heat to low. Return chicken to skillet. Sprinkle additional paprika and black pepper over chicken. Cover and cook 5 minutes or until chicken is cooked through and rice is tender.
Nutrition Facts : Calories 379.2, Fat 11.3, SaturatedFat 2.5, Cholesterol 81.6, Sodium 687.7, Carbohydrate 36.8, Fiber 0.8, Sugar 0.5, Protein 30.7
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