Broccoli Chicken Two Ways - Jessie Fitness

Broccoli Chicken Two Ways

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Lemon Garlic Glazed Broccoli Chicken

Want a pre-workout meal that is super easy, macro/ micro friendly, and tasty? Try these versions of a chicken and broccoli bowl. You can have your sauce, and eat it too! All the flavor, without leaving the dish feeling “heavy”. Get inspired by takeout and make a light lemon-garlic glaze... add a little soy sauce if you feel fancy! Want a little something spicy to put a pep in your step? You can’t go wrong with a little buffalo sauce. So many options to perk up those meal prep staples. 


Recipe and photography by Heather Dahlenburg 

Course Main Course
Cuisine American
Cook Time 20 minutes
Servings 4
Calories 330 kcal

Ingredients

Lemon Garlic Glazed:

  • 300 Grams Broccoli Florets
  • 16 Ounces Chicken Breasts, Diced
  • 180 Grams Raw Basmati Rice
  • 1/4 Cup Water
  • 1 Tablespoon Honey
  • 3 Garlic Cloves, Minced
  • 1 Lemon, Juiced
  • 1 Teaspoon Cornstarch

Instructions

Lemon Garlic Glazed Chicken:

  1. Measure rice and cook according to directions (about 15 minutes). 
  2. While rice is cooking, preheat a large skillet over medium heat. Spray with nonstick cooking spray, add in diced chicken breasts. 
  3. Saute chicken until browned, about 5 minutes. Stir broccoli florets into the chicken, add ¼ cup of water and cover with a lid. 
  4. Let steam for 3-5 minutes or until broccoli is tender.
  5. In a small bowl, combine honey, lemon juice, garlic and cornstarch. 
  6. Pour over the chicken and broccoli, and stir until sauce thickens. Remove from heat and enjoy! 

Nutrition Facts
Lemon Garlic Glazed Broccoli Chicken
Amount Per Serving
Calories 330 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Total Carbohydrates 47g 16%
Dietary Fiber 2g 8%
Sugars 6g
Protein 31g 62%
* Percent Daily Values are based on a 2000 calorie diet.

Easy Buffalo Glazed Broccoli Chicken

Want a pre-workout meal that is super easy, macro/ micro friendly, and tasty? Try this version of a chicken and broccoli bowl. You can have your sauce, and eat it too! All the flavor, without leaving the dish feeling “heavy”. Want a little something spicy to put a pep in your step? You can’t go wrong with a little spicy buffalo sauce.

Course Main Course
Cuisine American
Cook Time 20 minutes
Servings 4
Calories 296 kcal

Ingredients

  • 300 Grams Broccoli Florets
  • 16 Ounces Chicken Breasts, Diced
  • 180 Grams Raw Basmati Rice
  • 1/4 Cup Buffalo Sauce

Instructions

  1. Measure rice and cook according to directions (about 15 minutes). 

  2. While rice is cooking, preheat a large skillet over medium heat. Spray with nonstick cooking spray, and add in diced chicken breasts. Saute chicken until browned, about 5 minutes.

  3. Stir broccoli florets into the chicken, add ¼ cup of water and cover with a lid. Let steam for 3-5 minutes or until broccoli is tender. 

  4. Once cooked, add buffalo sauce and stir to combine. Serve and enjoy!

Nutrition Facts
Easy Buffalo Glazed Broccoli Chicken
Amount Per Serving
Calories 296 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Total Carbohydrates 40g 13%
Dietary Fiber 2g 8%
Sugars 1.3g
Protein 31g 62%
* Percent Daily Values are based on a 2000 calorie diet.

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2018-06-18T13:49:49+00:00 October 16th, 2017|Entrees, Free Recipe, Nutrition|0 Comments

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