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- 2 boneless, skinless chicken breasts - 2 cups broccoli florets - 1 cup brown rice - 4 cloves garlic, minced - 1 tablespoon ginger, grated - 1/4 cup low-sodium soy sauce - 2 tablespoons honey - 1 tablespoon sesame oil - 1 tablespoon olive oil - 1 tablespoon rice vinegar - Optional seasonings: 1/2 teaspoon red pepper flakes, salt, and pepper Gathering fresh ingredients is key. I love using bright green broccoli florets. They add color and crunch. The chicken breasts should be boneless and skinless for ease. This makes cooking simple. For the garlic sauce, fresh garlic is a must. It gives a strong flavor. I also use ginger for warmth and sweetness. Low-sodium soy sauce keeps it tasty without too much salt. Honey adds a hint of sweetness that balances the dish. Don't forget the oils! Sesame oil adds a nutty flavor, while olive oil helps cook the chicken. Rice vinegar brightens the sauce. If you like heat, consider adding red pepper flakes. Just a little can make a big difference. Each ingredient plays a part in making these Chicken and Broccoli Bowls special. Let's get cooking! {{ingredient_image_1}} - Rinse the brown rice under cold water. This removes extra starch. - Boil about 2 cups of water in a pot. Add the rinsed rice. - Lower the heat and cover. Let it simmer for 30-40 minutes until soft. - Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. - Add 2 diced chicken breasts. Season with salt and pepper. - Cook for 5-7 minutes, stirring often, until the chicken is browned. - Toss in 2 cups of broccoli florets with the chicken in the skillet. - Sauté for 4-5 minutes. The broccoli should be bright green and tender. - In a small bowl, whisk together 4 minced garlic cloves and 1 tablespoon of grated ginger. - Add 1/4 cup of low-sodium soy sauce, 2 tablespoons of honey, and 1 tablespoon of rice vinegar. - Add red pepper flakes if you like some heat. - In each bowl, layer the cooked brown rice as a base. - Top with the chicken and broccoli mixture. Pour the garlic sauce over it. - Sprinkle sesame seeds and sliced green onions on top. This adds crunch and flavor. To cook chicken evenly, cut it into small, uniform pieces. This helps them cook at the same rate. Use medium-high heat to get a nice sear on the outside. Avoid crowding the pan, as this can lead to steaming instead of browning. To keep chicken juicy, do not overcook it. Chicken should reach an internal temperature of 165°F. After cooking, let it rest for a few minutes before serving. This allows the juices to redistribute and keeps your chicken moist. For crisp-tender broccoli, sauté it until bright green and crisp. This usually takes about 4-5 minutes. You want it to stay vibrant and not turn mushy. If you prefer other methods, try steaming for about 3-4 minutes. This keeps the broccoli crisp while adding moisture. You can also microwave it for 2-3 minutes with a little water in a covered bowl. Adjust the garlic and spice levels to match your taste. If you love garlic, add more minced cloves. For heat, increase the red pepper flakes or add chili paste. Consider adding toppings for extra flavor. Chopped nuts, like cashews or peanuts, add crunch. Fresh herbs like cilantro or basil can brighten the dish. You can even add a squeeze of lime for a zesty kick. Pro Tips Marinate the Chicken: For enhanced flavor, consider marinating the diced chicken in the soy sauce, honey, and sesame oil for at least 30 minutes before cooking. Blanch the Broccoli: To keep the broccoli vibrant green and crisp, blanch it in boiling water for 1-2 minutes before adding it to the skillet. Use Fresh Ingredients: Always opt for fresh garlic and ginger for a more robust and aromatic flavor in your dish. Customize the Heat: Adjust the level of red pepper flakes to suit your taste; add more for extra heat or omit it for a milder dish. {{image_2}} You can swap chicken for other proteins. Tofu and shrimp are both great choices. - Tofu: Use firm tofu for a nice texture. Press it to remove excess water. Cut it into cubes and sauté until golden. - Shrimp: Cooked shrimp works well too. Just add them to the pan for the final few minutes. For vegetarians, tofu offers a protein boost. You can also add chickpeas for extra fiber and taste. If you're looking for different bases, consider rice alternatives. Quinoa and cauliflower rice are delicious options. - Quinoa: This grain is high in protein and cooks fast. Rinse it, then boil for about 15 minutes. - Cauliflower Rice: This low-carb choice is a great way to cut calories. Simply pulse cauliflower in a food processor until it resembles rice. Other grains like farro or barley can also work. Just cook them according to package instructions. Adding new sauces can change the whole dish. Try teriyaki or spicy garlic sauce for a twist. - Teriyaki Sauce: This sweet and savory sauce pairs well with chicken and broccoli. - Spicy Garlic Sauce: For a kick, add more garlic and some chili paste. You can also enhance the flavors with fresh ingredients. A squeeze of lime brightens the dish. - Cilantro: This herb adds freshness and color. Chop it finely and sprinkle it on top. These variations let you customize your chicken and broccoli bowls to suit your taste! To keep your chicken and broccoli bowls fresh, store them in airtight containers. This method locks in flavor and prevents drying out. Make sure to cool the dish to room temperature before sealing. Place the bowls in the fridge. They will stay good for about three to four days. For reheating, I suggest using the microwave or stovetop. If using the microwave, place the bowl in for about 1-2 minutes. Stir halfway through to heat evenly. If you prefer the stovetop, warm the dish in a skillet over medium heat. Stir often for about 5-7 minutes until hot. You can freeze chicken and broccoli bowls for later meals. To freeze, use freezer-safe containers. Allow the dish to cool completely before packing it up. It will last up to three months in the freezer. When ready to eat, defrost in the fridge overnight. To serve, reheat as mentioned above. Enjoy your meal! Yes, you can make this dish gluten-free. Use gluten-free soy sauce instead of regular soy sauce. There are many brands available that taste great. Some options include tamari or coconut aminos. These will keep the flavor while making the dish safe for those with gluten issues. You can serve many sides with Chicken and Broccoli Bowls. Here are a few great options: - Steamed edamame - Mixed green salad - Fresh fruit slices - Asian-style slaw These sides add freshness and balance to your meal. You can easily customize this recipe to suit your taste. Here are some ideas: - Add more vegetables like bell peppers or snap peas. - Change the protein to tofu or shrimp. - Use different grains like quinoa or cauliflower rice. - Adjust the spice level by adding more red pepper flakes. Feel free to make it your own! Chicken and Broccoli Bowls last about 3 to 4 days in the fridge. Be sure to store it in an airtight container. To keep it fresh, let it cool before putting it in the fridge. When reheating, ensure it reaches 165°F to be safe to eat. This blog post covered a tasty chicken and broccoli dish. I shared the key ingredients, from chicken breasts and broccoli to the flavor-packed garlic sauce. You learned simple steps for cooking rice, chicken, and veggies. Tips to enhance the dish and variations for different diets are included. In my final thoughts, this dish is easy to make and full of flavor. Enjoy making it your own and share it with others!

Zesty Chicken and Broccoli Bowls

A delicious and healthy bowl featuring chicken, broccoli, and brown rice with a zesty garlic sauce.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Course Main Course
Cuisine Asian
Servings 4
Calories 400 kcal

Ingredients
  

  • 2 pieces boneless, skinless chicken breasts, diced
  • 2 cups broccoli florets
  • 1 cup brown rice
  • 4 cloves garlic, minced
  • 1 tablespoon ginger, grated
  • 1 quarter cup low-sodium soy sauce
  • 2 tablespoons honey
  • 1 tablespoon sesame oil
  • 1 tablespoon olive oil
  • 1 tablespoon rice vinegar
  • 0.5 teaspoon red pepper flakes (optional)
  • to taste salt and pepper
  • for garnish sesame seeds and green onions

Instructions
 

  • Cook the Rice: Follow package instructions to cook the brown rice. Typically, this will involve rinsing the rice, boiling water, and then simmering for about 30-40 minutes until tender. Set aside when done.
  • Prepare the Chicken: In a large skillet over medium-high heat, add olive oil. Once hot, add the diced chicken breast. Season with salt and pepper. Cook for about 5-7 minutes, stirring occasionally, until the chicken is browned and cooked through.
  • Add Broccoli: Add the broccoli florets to the skillet with the chicken. Sauté for an additional 4-5 minutes until the broccoli is bright green and tender but still crisp.
  • Make the Garlic Sauce: In a small bowl, whisk together the minced garlic, grated ginger, soy sauce, honey, sesame oil, rice vinegar, and red pepper flakes if using.
  • Combine: Once the broccoli is ready, pour the garlic sauce over the chicken and broccoli mixture. Stir well to coat everything evenly. Cook for another 2-3 minutes, allowing the sauce to thicken slightly.
  • Serve: In bowls, place a generous serving of brown rice at the bottom. Top with the chicken and broccoli mixture.
  • Garnish: Sprinkle sesame seeds and sliced green onions on top for added flavor and presentation.

Notes

Feel free to adjust the spice level by adding more or less red pepper flakes.
Keyword bowl, broccoli, chicken, healthy