Description
Chicken, Broccoli & Brown Rice is a satisfying one-pan meal that combines tender chicken, vibrant broccoli, and nutty brown rice in a savory sauce. Perfect for busy weeknights or special occasions, this dish is not only nutritious but also visually appealing, making it the ideal centerpiece for any dinner table. Enjoy the delightful blend of flavors and textures that will leave everyone asking for seconds.
Ingredients
Scale
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 2 cups fresh broccoli florets
- 1 cup long-grain brown rice
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1/4 cup low-sodium soy sauce
- 2 tbsp honey
Instructions
- Prep the ingredients: Chop broccoli into bite-sized florets and mince garlic.
- Cook the rice: In a medium saucepan, combine brown rice with 2 cups of water. Bring to a boil, reduce heat to low, cover, and simmer for about 45 minutes until tender.
- Sauté the chicken: Heat olive oil in a large skillet over medium-high heat. Season chicken breasts with salt and pepper; sauté for 6-7 minutes on each side until golden brown and cooked through.
- Add garlic & broccoli: Stir in minced garlic and broccoli florets into the skillet. Cook for an additional 5-7 minutes until broccoli is vibrant green and tender.
- Prepare the sauce: In a small bowl, whisk together soy sauce and honey. Pour over the chicken and vegetables; let simmer for another minute.
- Combine everything: Fluff cooked rice with a fork and serve topped with the chicken-broccoli mixture drizzled in sauce.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Main
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 1 plate (approximately 400g)
- Calories: 450
- Sugar: 6g
- Sodium: 600mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 60g
- Fiber: 8g
- Protein: 30g
- Cholesterol: 90mg