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Healthy High-Protein Chicken and Broccoli Rice Bowl

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A simple, nourishing high-protein chicken and broccoli rice bowl that is quick to make, satisfying, and perfect for weight loss. This recipe features tender chicken, crisp-tender broccoli, and nutty brown rice with a balanced umami seasoning.

Ingredients

Scale
  • 2 medium boneless, skinless chicken breasts (about 12 oz / 340 g)
  • 1 large head broccoli, chopped into bite-sized florets (about 3 cups)
  • 1 cup uncooked brown rice (185 g)
  • 1 teaspoon garlic powder
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon olive oil
  • 1 tablespoon fresh lemon juice (optional)
  • Black pepper to taste
  • Red pepper flakes (optional)
  • 2 green onions, sliced thin for garnish (optional)
  • 1 teaspoon sesame seeds for garnish (optional)

Instructions

  1. Rinse 1 cup (185 g) of brown rice under cold water until the water runs clear. In a medium saucepan, combine rinsed rice with 2 1/2 cups (600 ml) water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 40 minutes or until water is absorbed and rice is tender. Alternatively, use a rice cooker with the same water-to-rice ratio.
  2. While the rice cooks, cut the chicken breasts into bite-sized 1-inch (2.5 cm) cubes. Place in a mixing bowl and add 1 teaspoon garlic powder, 2 tablespoons low-sodium soy sauce, and a pinch of black pepper. Toss to coat evenly and marinate for 10 minutes (5 minutes if short on time).
  3. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add marinated chicken pieces in a single layer (cook in batches if needed). Cook undisturbed for 3-4 minutes until golden brown on the underside, then flip and cook another 3-4 minutes until cooked through (internal temperature 165°F / 74°C). Remove chicken and set aside.
  4. In the same skillet, add more olive oil if needed and add broccoli florets. Stir frequently for about 5 minutes until broccoli is bright green and tender-crisp. Add a splash of water and cover for 1-2 minutes if softer broccoli is desired.
  5. Return chicken to the pan with broccoli. Stir to combine and drizzle with fresh lemon juice if using. Add a pinch of red pepper flakes for heat if desired. Adjust seasoning with extra soy sauce or pepper as needed.
  6. Spoon cooked brown rice into bowls. Top with chicken and broccoli mixture. Garnish with sliced green onions and sesame seeds if desired. Serve warm.

Notes

Rinse rice well to remove excess starch and prevent gummy texture. Avoid overcrowding the pan when cooking chicken to ensure a golden crust instead of steaming. Cook broccoli until tender-crisp to maintain vibrant color and texture. Let chicken rest off heat for a couple of minutes to keep it juicy. Adding lemon juice at the end brightens the flavors. Variations include swapping chicken for tofu or tempeh for a vegetarian option, using quinoa or cauliflower rice for different carb profiles, and adding spices like sriracha for heat.

Nutrition

Keywords: high-protein, chicken, broccoli, rice bowl, healthy, weight loss, quick dinner, easy recipe, low-fat, gluten-free

Find it online: https://lirafood.com/healthy-high-protein-chicken-and-broccoli-rice-bowl-easy-recipe-for-weight-loss/