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Healthy Chicken And Broccoli Recipes
Healthy Chicken and Broccoli Recipes
Chicken and broccoli is a classic combination that not only tastes great but is also incredibly healthy. Packed with lean protein and fiber-rich broccoli, these recipes are perfect for a balanced and nutritious meal. Here are some delicious and healthy chicken and broccoli recipes that are easy to prepare and full of flavor.
Benefits of Chicken and Broccoli
Chicken and broccoli offer numerous health benefits:
- High in Protein: Chicken provides lean protein, essential for muscle growth and repair.
- Rich in Vitamins and Minerals: Broccoli is packed with vitamins C, K, and A, as well as folate and fiber.
- Low in Calories: Both ingredients are low in calories, making them great for weight management.
- Versatile: They can be used in a variety of dishes, from stir-fries to casseroles.
Chicken and Broccoli Stir-Fry
Ingredients:
- 1 pound boneless, skinless chicken breasts, sliced into thin strips
- 3 cups broccoli florets
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1-inch piece of ginger, minced
- 1/4 cup low-sodium soy sauce
- 2 tablespoons honey
- 1 tablespoon rice vinegar
- 1 tablespoon cornstarch
- 1/4 cup water
- Cooked brown rice or quinoa for serving
Instructions:
- Prepare Sauce: In a small bowl, whisk together soy sauce, honey, rice vinegar, cornstarch, and water. Set aside.
- Cook Chicken: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the chicken strips and cook until browned and cooked through. Remove from skillet and set aside.
- Cook Broccoli: In the same skillet, add the remaining olive oil, garlic, and ginger. Sauté for 1 minute until fragrant. Add the broccoli florets and stir-fry for 3-4 minutes until tender-crisp.
- Combine and Sauce: Return the chicken to the skillet. Pour the sauce over the chicken and broccoli, stirring to coat evenly. Cook for another 2-3 minutes until the sauce has thickened.
- Serve: Serve the chicken and broccoli stir-fry over cooked brown rice or quinoa.
Chicken and Broccoli Alfredo
Ingredients:
- 1 pound boneless, skinless chicken breasts, diced
- 3 cups broccoli florets
- 2 tablespoons olive oil
- 3 garlic cloves, minced
- 1 cup unsweetened almond milk
- 1/2 cup low-fat Parmesan cheese, grated
- 1/4 cup plain Greek yogurt
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Whole grain pasta for serving
Instructions:
- Cook Chicken: Heat olive oil in a large skillet over medium heat. Add the diced chicken and cook until browned and cooked through. Remove from skillet and set aside.
- Cook Broccoli: In the same skillet, add the broccoli florets and cook for 3-4 minutes until tender. Remove from skillet and set aside.
- Prepare Sauce: In the same skillet, add minced garlic and sauté for 1 minute until fragrant. Add almond milk, Parmesan cheese, Greek yogurt, basil, oregano, salt, and pepper. Stir until the sauce is smooth and well combined.
- Combine and Heat: Return the chicken and broccoli to the skillet, stirring to coat with the sauce. Cook for another 2-3 minutes until heated through.
- Serve: Serve the chicken and broccoli Alfredo over cooked whole grain pasta.
Chicken and Broccoli Casserole
Ingredients:
- 1 pound boneless, skinless chicken breasts, cooked and shredded
- 4 cups broccoli florets
- 1 cup brown rice, cooked
- 1 cup plain Greek yogurt
- 1/2 cup low-fat cheddar cheese, grated
- 1/4 cup grated Parmesan cheese
- 1/2 cup low-sodium chicken broth
- 1 tablespoon Dijon mustard
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper to taste
Instructions:
- Preheat Oven: Preheat your oven to 375°F (190°C).
- Prepare Filling: In a large bowl, combine shredded chicken, broccoli florets, cooked brown rice, Greek yogurt, cheddar cheese, Parmesan cheese, chicken broth, Dijon mustard, garlic powder, onion powder, salt, and pepper. Mix well.
- Assemble Casserole: Transfer the mixture to a greased baking dish, spreading it out evenly.
- Bake: Bake for 25-30 minutes until the casserole is heated through and the cheese is melted and bubbly.
- Serve: Allow the casserole to cool for a few minutes before serving.
Tips for Healthy Chicken and Broccoli Recipes
- Use Fresh Ingredients: Fresh chicken and broccoli will provide the best flavor and nutrition.
- Control Sodium: Use low-sodium soy sauce and chicken broth to keep sodium levels in check.
- Add Whole Grains: Pair your chicken and broccoli dishes with whole grains like brown rice, quinoa, or whole grain pasta for added fiber and nutrients.
Conclusion
Chicken and broccoli make a perfect pair for healthy and delicious meals. From stir-fries to casseroles and Alfredo dishes, these recipes are easy to prepare and packed with nutrition. Enjoy these flavorful and balanced meals for a wholesome diet.