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Healthy Recipes Chicken And Broccoli
Healthy Chicken and Broccoli Recipes
Chicken and broccoli is a classic combination that is not only delicious but also packed with nutrients. These recipes are perfect for a healthy meal, providing lean protein, vitamins, and minerals. Here are some nutritious and flavorful chicken and broccoli recipes that are easy to prepare.
Benefits of Chicken and Broccoli
- Lean Protein: Chicken breast is a great source of lean protein, aiding in muscle growth and repair.
- Rich in Nutrients: Broccoli is packed with vitamins C and K, fiber, and antioxidants.
- Low in Calories: Both chicken and broccoli are low in calories, making them perfect for weight management.
- Versatile and Quick to Cook: Ideal for busy weeknights or meal prep.
Chicken and Broccoli Stir-Fry
Ingredients:
- 1 lb boneless, skinless chicken breasts (sliced thinly)
- 2 tbsp olive oil
- 3 garlic cloves (minced)
- 1 tbsp fresh ginger (grated)
- 4 cups broccoli florets
- 1 red bell pepper (sliced)
- 1/4 cup low-sodium soy sauce
- 2 tbsp hoisin sauce
- 1 tbsp rice vinegar
- 1 tsp sesame oil
- 1 tsp cornstarch (mixed with 2 tbsp water)
- 1/4 cup green onions (chopped)
- Sesame seeds (for garnish)
- Cooked brown rice or quinoa (for serving)
Instructions:
- Cook the Chicken: Heat 1 tbsp olive oil in a large skillet or wok over medium-high heat. Add the sliced chicken and cook until browned and cooked through. Remove from the skillet and set aside.
- Stir-Fry the Vegetables: In the same skillet, heat the remaining olive oil. Add garlic and ginger, cooking until fragrant. Add broccoli and red bell pepper, and stir-fry for about 5-7 minutes until the vegetables are tender-crisp.
- Make the Sauce: In a small bowl, mix soy sauce, hoisin sauce, rice vinegar, and sesame oil. Pour the sauce into the skillet and stir to combine.
- Thicken the Sauce: Add the cornstarch mixture to the skillet, stirring constantly until the sauce thickens, about 1-2 minutes.
- Combine and Serve: Return the cooked chicken to the skillet and toss to coat with the sauce. Serve the stir-fry over cooked brown rice or quinoa, garnished with green onions and sesame seeds.
Baked Lemon Garlic Chicken and Broccoli
Ingredients:
- 4 boneless, skinless chicken breasts
- 3 cups broccoli florets
- 2 tbsp olive oil
- 1 lemon (zested and juiced)
- 4 garlic cloves (minced)
- 1 tsp dried oregano
- 1 tsp dried thyme
- Salt and pepper to taste
- Fresh parsley (chopped, for garnish)
Instructions:
- Preheat the Oven: Preheat the oven to 375°F (190°C).
- Prepare the Marinade: In a bowl, whisk together olive oil, lemon zest and juice, garlic, oregano, thyme, salt, and pepper.
- Marinate the Chicken: Place the chicken breasts in a baking dish and pour half of the marinade over them. Let it marinate for at least 30 minutes.
- Add Broccoli: Add the broccoli florets to the baking dish and pour the remaining marinade over the top.
- Bake: Bake for 25-30 minutes until the chicken is cooked through and the broccoli is tender.
- Serve: Garnish with fresh parsley before serving. Serve with a side of brown rice or quinoa for a complete meal.
Chicken and Broccoli Alfredo
Ingredients:
- 2 cups cooked chicken breast (sliced or shredded)
- 4 cups broccoli florets
- 8 oz whole wheat fettuccine or other pasta
- 1 tbsp olive oil
- 2 garlic cloves (minced)
- 1 cup low-fat milk
- 1/2 cup grated Parmesan cheese
- 1/4 cup plain Greek yogurt
- Salt and pepper to taste
- Fresh basil (chopped, for garnish)
Instructions:
- Cook the Pasta: Cook the pasta according to the package instructions. Add the broccoli florets to the pot during the last 3 minutes of cooking. Drain and set aside.
- Make the Sauce: In a large skillet, heat olive oil over medium heat. Add garlic and sauté until fragrant. Add the milk and bring to a simmer. Stir in Parmesan cheese until melted and smooth.
- Combine Ingredients: Add the cooked chicken, pasta, and broccoli to the skillet. Stir in the Greek yogurt and mix until everything is well combined and heated through.
- Serve: Season with salt and pepper to taste. Garnish with fresh basil before serving.
Chicken and Broccoli Quinoa Casserole
Ingredients:
- 2 cups cooked chicken breast (shredded)
- 4 cups broccoli florets
- 1 cup quinoa (rinsed and cooked)
- 1 cup low-fat milk
- 1/2 cup low-sodium chicken broth
- 1/2 cup shredded cheddar cheese (optional)
- 1/4 cup grated Parmesan cheese
- 2 garlic cloves (minced)
- 1 tsp dried thyme
- Salt and pepper to taste
- 1/4 cup whole wheat breadcrumbs (optional)
- Fresh parsley (chopped, for garnish)
Instructions:
- Preheat the Oven: Preheat the oven to 375°F (190°C).
- Prepare the Sauce: In a large bowl, mix the milk, chicken broth, Parmesan cheese, garlic, thyme, salt, and pepper.
- Combine Ingredients: In a large mixing bowl, combine cooked quinoa, shredded chicken, and broccoli florets. Pour the sauce over the mixture and stir until well combined.
- Assemble the Casserole: Transfer the mixture to a baking dish. If using, sprinkle shredded cheddar cheese and whole wheat breadcrumbs on top.
- Bake: Bake for 25-30 minutes until the casserole is heated through and the top is golden brown.
- Serve: Garnish with fresh parsley before serving.
Conclusion
These healthy chicken and broccoli recipes are perfect for creating nutritious and delicious meals. Whether you prefer a quick stir-fry, a comforting casserole, or a creamy pasta dish, these recipes offer a variety of flavors and health benefits. Enjoy these dishes as part of a balanced diet to support your overall health and well-being.