Ingredients
Chicken breast, boneless, skinless: 1.5 pounds
Broccoli florets: 4 cups
Brown rice, uncooked: 2 cups
Garlic, minced: 2 cloves
Olive oil: 2 tablespoons
Soy sauce: 2 tablespoons
Salt: 1/4 teaspoon (optional)
Black pepper: 1/4 teaspoon (optional)
Instructions
Rinse and drain brown rice. Cook according to package instructions (simmer 30-40 minutes).
Season chicken with salt and pepper. Heat olive oil in a skillet and sauté chicken until golden and cooked (6-8 minutes). Set aside.
Steem broccoli florets for 3-4 minutes until tender-crisp.
Whisk soy sauce and garlic in a bowl. Thin with water if needed.
Assemble bowls with rice, chicken, broccoli, and sauce. Chill before refrigerating.
Notes
Use frozen broccoli for convenience (add 1-2 mins to cooking time).
For lower sodium, use reduced-sodium soy sauce.
Storage: Refrigerate for up to 4 days in airtight containers.
Substitute turkey breast for chicken as an alternative.
Adjust seasoning to taste.
- Prep Time: 15
- Cook Time: 25
- Category: High Protein Meals
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 3g
- Sodium: 1000mg
- Fat: 12g
- Saturated Fat: 1.5g
- Carbohydrates: 73g
- Fiber: 8g
- Protein: 22g
- Cholesterol: 78mg