chicken broccoli

CHICKEN BROCCOLI RECIPES FOR WEIGHT LOSS

Chicken and broccoli recipes are very tasty and delicious. They can give you a perfect weeknight. Are you wondering whether it is safe to cook raw meat and vegetables together? Well, yes, it is. It is one of the safest methods of cooking, as long as all the meat and vegetables are well cooked. Chicken broccoli recipes are excellent choices if you want to get a taste of Chinese food that does not have fat. A cup serving is made of about 280 calories only. Apart from having a healthy meal, you can get your dinner on the table in 30 minutes. All you need to guide you through the adventure of making five different chicken and broccoli recipes are below.

Chicken and Broccoli Recipe

1.    Garlic Butter Chicken and Broccoli

chicken broccoli  recipes
gimmedelicious,com

This recipe takes only 20 minutes. Garlic butter chicken and broccoli can be served with rice and bread. If you don’t like broccoli, you could replace it with any other easy-to-cook veggies like asparagus and green beans.

      Preparation Time: 5 minutes

      Cook Time: 15 minutes

      Total Time: 20 minutes

      Serves: 4

       Ingredients

  • 2 medium-sized chicken breasts
  • ½ teaspoon of black pepper
  • 1 teaspoon of salt
  • ½ teaspoon of chili powder
  • 1 teaspoon of garlic or oregano
  • 4 cups of broccoli or broccoli florets
  • ¼ cup of butter
  • 3 cloves of garlic (minced)
  • 1 tablespoon of lemon juice
  • ¼ cup of water
  • 1 tablespoon of olive oil
  • 1 teaspoon of Italian seasoning
  • ½ teaspoon of crushed pepper.

         Preparation

  1. First, cut your chicken breast into two horizontal halves. Then season your chicken breast (both sides) with garlic powder, chili powder, salt, and black pepper.
  2. Secondly, place cast iron pan over medium-high heat and add in 1 tablespoon of olive oil.
  3. Then add chicken breasts, two tablespoons of butter, and cook for about 5 minutes on each side (until it is browned and thoroughly cooked).
  4. After cooking, remove chicken breasts and add two tablespoons of butter, garlic, crushed pepper flakes, and Italian seasoning. Stir for a minute.
  5. When garlic fragrant, add water, broccoli, and lemon juice to the pan and cook veggies for 3 minutes.
  6. Finally, return your cooked chicken breast to the pan and garnish with cilantro, lemon, and parsley. Serve.

Nutritional Facts

Fat 18g; Carbohydrate 7g; protein 26g; calories 295 kcal.

2.    Crispy Chili Chicken with Broccoli

nigella.com

Crispy chili chicken with broccoli recipe is a quick Asian chicken stir fry. It only takes 20 minutes.

      Preparation Time: 5 minutes

      Cook Time: 15 minutes

      Total Time: 20 minutes

      Serves: 3

       Ingredients

  • 2 chicken breasts (slice into thin strips)
  • A pinch of salt and pepper
  • 1 large head of broccoli (cut into florets)
  • 1 medium-sized ginger (peeled and finely grated)
  • 3 cloves of garlic (minced)
  • 2 tablespoons of corn flour
  • 3 tablespoons of olive oil
  • 6 tablespoons of caster sugar
  • Small bunch of spring onions
  • 1 red chili pepper
  • 6 tablespoons of soy sauce
  • Boiled rice (for serving)
  • Lime juice (2 limes)

Preparation

  1. First, place a large frying pan over medium-high heat. Then combine salt, pepper, corn flour and toss chicken strips in it until it is evenly coated.
  2. Next, tip your chicken breast in the hot oil and fry until it is golden brown and crispy.
  3. After frying, remove chicken from the pan using a slotted spoon and place in a lined bowl (lined with kitchen roll to soak excess oil.
  4. In your frying pan, you should still have one tablespoon of oil (if you have more, reduce it). Then reduce the heat and add in garlic and ginger. Stir for 30 seconds, add broccoli and chili.
  5. Then start frying your broccoli. Fry for 3 minutes and remove from the pan.
  6. Now, mix soy sauce, lime juice, and sugar in a mixing bowl and pour it into the pan. Let it bubble for some minutes until it starts to thicken.
  7. Lastly, combine chicken and broccoli in the pan, heat for 1 minute, and serve with boiled rice. Garnish with spring onion and chilies.

Nutritional Facts

Fat 16g; Carbohydrate 51g; protein 26g; calories 336kcal.

3.    Cheesy Chicken Broccoli and Rice Casserole

chicken broccoli recipes
fedanfit.com

Cheesy chicken and rice casserole is a perfect meal to ease your hectic day.

      Preparation Time: 15 minutes

      Cook Time: 1 hour 10 minutes

      Total Time: 1 hour 25 minutes

      Serves: 6

       Ingredients

    For chicken

  • ¼ teaspoon of black pepper
  • 3 cloves of garlic (minced)
  • 2 ½ teaspoons coarse salt
  • 3 tablespoons of salted butter or ghee
  • 1 teaspoon of dried thyme
  • ½ diced onion
  • 3 tablespoons of flour
  • 2 cups of milk
  • 3 cups of chicken broth
  • ¼ teaspoon of black pepper

For casserole

  • 1 ½ cups of white rice
  • ¾ pound of broccoli florets
  • 1 cup of shredded cheddar cheese
  • 1 ½ pounds of chicken breast (cut into 1-inch cubes)

Preparation

  1. First, preheat your oven to 375F
  2. Then, over medium heat, place butter in a saucepan. When it melts, add onion, garlic, and cook for 4 minutes.
  3. Next, pour flour in your pot and whisk to combine, then pour in chicken broth slowly to prevent lumps.
  4. When it is smooth enough, add in milk, pepper, salt, thyme, whisk and let it cook for 2minutes (until sauce is thick).
  5. Now, add your rice, chicken, and broccoli to a baking dish, pour the sauce over it and toss to mix them. (add ½ cup of broth if the sauce doesn’t completely cover your rice mixture).
  6. Then, cover the dish with foil very tightly and let it steam.
  7. Next, bake for about 50 minutes. When your rice has fully cooked, remove the foil, sprinkle cheese.
  8. Lastly, bake again for about 15 minutes. When cheese is melted, remove it and serve.

Nutritional Facts

Fat 17g; Carbohydrate 49g; protein 39g; calories 520kcal.

4.    Chicken and Broccoli Alfredo

tasteslovely.com

Chicken and broccoli alfredo are creamy and easy to prepare. It could make your perfect weeknights.

      Preparation Time: 10 minutes

      Cook Time: 20 minutes

      Total Time: 30 minutes

      Serves: 4

       Ingredients

  • 1 tablespoon of olive oil
  • 2 tablespoons of unsalted butter
  • 12 ounces of broccoli florets
  • ¼ cup of heavy cream
  • 2 tablespoons of all-purpose flour
  • ¾ cup of milk
  • ¼ cup of heavy cream
  • 2 skinless, boneless chicken breasts
  • 8 ounces rotini pasta
  • ¼ cup of freshly grated parmesan
  • ¾ cup of chicken broth
  • ¼ teaspoon of garlic powder
  • 2 tablespoons of chopped parsley leaves

Preparation

  1. First of all, cook pasta in a large pot of boiling water (salted). After 2 minutes of cooking, add in broccoli, cook more and drain.
  2. Then, heat olive oil over medium-high heat and a large skillet.
  3. Now, season your chicken breast with pepper and salt. Add chicken into the skillet and cook, 4 minutes per side. When it cools, dice it into bite sizes.
  4. After dicing, melt butter in your skillet, add flour and whisk until it turns light brown or for 1 minute. Then, whisk in chicken broth and milk slowly to avoid lump. Whisk consistently for about 2 minutes
  5. Next, stir in heavy cream and garlic powder until it is a bit thick. Stir in parmesan and stir again (add more milk if it gets too thick).
  6. Also, add in pasta, broccoli, and chicken, mix well and season with pepper and salt.
  7. Lastly, garnish with parsley and serve.

Nutritional Facts

Fat 18g; Carbohydrate 50g; protein 35g; calories 523kcal.

5.    Broccoli and Cheese Stuffed Chicken

chicken broccoli recipes
iwashyoudry.com

    This recipe only involves frying in a skillet and baking. It is super delicious and easy.

      Preparation Time: 5 minutes

      Cook Time: 25 minutes

      Total Time: 30 minutes

      Serves: 4

       Ingredients

  • ¼ teaspoon of paprika
  • 3 large chicken breasts
  • 1 tablespoon of mayo
  • 2 tablespoons of olive oil
  • 1 cup of broccoli florets (finely chopped)
  • 1 ½ teaspoon of garlic powder
  • ½ cup of red bell pepper
  • Salt and pepper
  • 1 cup of mild cheddar cheese

Preparation

  1. First, preheat oven to 425 degrees F
  2. Then, season chicken breast (both sides) with salt, paprika, pepper, ½ teaspoon of garlic powder.
  3. Next, slice open the middle of the chicken breasts with a knife (do not cut through completely, to fill in veggies).
  4. Now, for the filling, put broccoli in a microwaveable dish and add water (2 tablespoons). Cover with foil and microwave for about a minute.
  5. After microwaving, drain excess water and add salt, pepper, bell pepper, cheese, garlic powder to taste.
  6. Then, mix well and divide filling among chicken breasts. (use a toothpick to hold together if necessary).
  7. Over medium heat, add olive oil into a large skillet—Fry chicken breast for 3-4 minutes per side.
  8. Next, use a foil to cover the skillet and bake in the oven for 15-17 minutes.
  9. Lastly, let it rest for about 5 minutes before serving.

Nutritional Facts

Fat 20g; Carbohydrate 4g; protein 44g; calories 410kcal.

        After trying these chicken broccoli recipes, send us a picture and share your experience.

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