20 MINUTE MEAL-PREP CHICKEN, RICE, AND BROCCOLI
Provided by Layla
Time 20m
Number Of Ingredients 14
Steps:
- To Cook the Rice:Bring the water to a boil in a medium saucepan. this Stir in the rice; cover and reduce the heat to low. Simmer for 15 minutes until all of the water is absorbed.
- To Cook the chicken: Rub chicken with brown sugar, paprika, cumin, garlic powder, salt, and pepper. Heat 1-2 tablespoons oil in a large heavy-duty pan or skillet over medium-high heat.
- Add the chicken to pan and cook for 5-6 minutes on the first side without moving, until the undersides develop dark grill marks. Flip the chicken breasts using a pair of tongs or a fork and cook the other side for 5-6 minutes. Turn off heat and allow chicken breasts to rest in pan for at least 5 minutes before cutting.
- To steam broccoli: There are two ways to cook the broccoli. To blanch the broccoli on the stove-top. Boil water in a large pot. Add broccoli florets to pot and blanch for just 1 minute. Remove from the pot. To steam in the microwave: Place broccoli in a microwave-safe bowl and add water 3 tablespoons water to the bowl. Cover with a ceramic plate or plastic wrap. Microwave on high for 3 minutes.
- To assemble: Cut the chicken into slices or small bite-size pieces. Use a 1 cup measuring cup to evenly spoon 1 cup of rice into each meal-prep container (4 total) Top the rice with slices chicken and broccoli florets. Cover and refrigerate for you to 4 days. To reheat microwave on high for 2 minutes or until steaming.
Nutrition Facts : ServingSize 1 serving, Calories 356 kcal, Carbohydrate 41 g, Protein 26 g, Fat 9 g, SaturatedFat 2 g, Cholesterol 107 mg, Sodium 561 mg, Fiber 2 g, Sugar 2 g
CHICKEN, RICE AND BROCCOLI BOWLS
Grab your chopsticks! You're in for a delicious dinner-in-a-bowl that's ready in just 20 minutes.
Provided by Betty Crocker Kitchens
Categories Entree
Time 20m
Yield 4
Number Of Ingredients 8
Steps:
- Cook rice in water as directed on package, omitting salt and butter.
- Meanwhile, in 10-inch skillet, heat oil over medium-high heat. Add onion; cook 4 to 5 minutes, stirring frequently, until crisp-tender.
- Stir in soup, broccoli and bell pepper. Heat to boiling. Cook over medium-high heat 3 to 4 minutes, stirring frequently, until broccoli is crisp-tender. Stir in stir-fry sauce.
- Divide cooked rice evenly among 4 serving bowls. Spoon about 1 cup soup mixture over rice in each bowl.
Nutrition Facts : Calories 280, Carbohydrate 57 g, Cholesterol 5 mg, Fiber 3 g, Protein 8 g, SaturatedFat 1/2 g, ServingSize 1 Serving, Sodium 900 mg, Sugar 5 g, TransFat 0 g
CHICKEN RICE BOWL
This chicken rice bowl recipe is so easy to toss together on a busy weeknight, and I usually have the ingredients already on hand. I start sauteing the onion and pepper first, then I prepare the instant rice. If you like, top it with some shredded sharp cheddar cheese. -Tammy Daniels, Batavia, Ohio
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 12
Steps:
- Cook rice in broth according to package directions. Meanwhile, in a large skillet, saute the green pepper and onion in oil for 2-3 minutes or until crisp-tender. Stir in the chicken, corn, peas, basil and sage. Cook, uncovered, for 4-5 minutes over medium heat or until heated through. Stir in the rice, salt and pepper.
Nutrition Facts : Calories 239 calories, Fat 5g fat (1g saturated fat), Cholesterol 42mg cholesterol, Sodium 914mg sodium, Carbohydrate 30g carbohydrate (3g sugars, Fiber 2g fiber), Protein 19g protein.
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
CHEESY CHICKEN, BROCCOLI, AND RICE CASSEROLE
I made this chicken and broccoli casserole for my wife and two young boys and they just loved it. It was very flavorful and creamy.
Provided by BAIN77
Time 1h
Yield 6
Number Of Ingredients 10
Steps:
- Preheat the oven to 350 degrees F (175 degrees C).
- Bring water to a boil in a saucepan. Add rice, stir, cover, and remove from the heat. Let sit until water is absorbed, about 5 minutes. Fluff with a fork.
- Transfer rice to a casserole dish and mix with chicken and broccoli.
- Combine condensed soup, milk, bread crumbs, garlic powder, and pepper in a mixing bowl; mix until well combined. Add to the casserole dish along with 1/2 of the Cheddar cheese; mix to combine. Sprinkle remaining Cheddar over top.
- Bake, uncovered, in the preheated oven until heated through and bubbly, about 30 minutes.
Nutrition Facts : Calories 450.2 calories, Carbohydrate 36.1 g, Cholesterol 94.6 mg, Fat 18.5 g, Fiber 2.6 g, Protein 33.3 g, SaturatedFat 9.8 g, Sodium 929.5 mg, Sugar 5.5 g
CHICKEN AND BROCCOLI BOWL
Make and share this Chicken and Broccoli Bowl recipe from Food.com.
Provided by tannermom
Categories < 60 Mins
Time 55m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- Preheat oven 375 degrees.
- Mix broth, vegetables 1 teaspoon parsley and garlic in a large pot. Add 1 cup of water and bring to a boil. Add rice and bring back to a boil. Cover and simmer for 25 minutes. Uncover and simmer for 5 more minutes. Set aside.
- While rice cooks, put chicken and broccoli in a mixing bowl. Add the lime juice, parsley, salt, and pepper. Mix well until chicken and broccoli are coated with seasonings. Transfer the chicken and broccoli to a baking pan, spreading it evenly in the bottom with a spatula. Bake for 30-35 minutes.
- Remove chicken and broccoli from oven and allow to cool.divide rice into 4 1/2 cup servings. Divide chicken and broccoli into equal portions and place on top of rice.
Nutrition Facts : Calories 359.4, Fat 12.9, SaturatedFat 3.6, Cholesterol 72.6, Sodium 1152.4, Carbohydrate 27.1, Fiber 1.9, Sugar 2.8, Protein 33.1
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