Chicken, Broccoli and Brown Rice

Name: Chicken, Broccoli and Brown Rice
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Cuisine: Asian, Chinese
Ingredients: 6oz raw chicken breast; Olive oil spray; 1/2 tbsp minced garlic; 1/4 cup chopped green onions; 1 cup cooked brown rice; 3/4 cup frozen broccoli florets; 1/2 tbsp Chinese 5-spice powder; 1 tbsp soy sauce

1 step

Prep:5minCook:15min

1 Red (1 serving protein) 1 Green (1 serving veggies) 1 Blue (1 serving carb)

Updated at: Sat, 29 Jun 2024 20:32:59 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories563.8 kcal (28%)

Total Fat23.5 g (34%)

Carbs52.9 g (20%)

Sugars3.7 g (4%)

Protein35.7 g (71%)

Sodium1000.7 mg (50%)

Fiber7.6 g (27%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

6 ozchicken breast

raw

olive oil spray

½ Tbspminced garlic

¼ cupgreen onions

chopped

1 cupbrown rice

cooked

¾ cupfrozen broccoli florets

½ TbspChinese 5-spice powder

1 Tbspsoy sauce

Instructions

Step 1

Directions 1) Chop chicken breast into small pieces. Set it aside. 2) Set a nonstick skillet on low- medium heat. Spray with olive oil. Add garlic. Cook for 1 minute. Add onions. Stir. 3) After 1 minute, add cooked brown rice, then the Chinese powder. Stir and sear the rice for 45 seconds. 4) Add soy sauce. Add chicken breast. Stir. 5) Cook for 8 minutes. 6) Add broccoli florets. Cook for 5 minutes. 7) Serve in bowls.