Delicious Broccoli Chicken Recipe for a Healthy Meal
Are you tired of the same old chicken dishes? Are you looking for a delicious and healthy recipe that’s gluten-free and dairy-free? Look no further! I’m here to share with you my Broccoli Chicken Dish recipe. This dish is packed with flavor and nutrients, making it the perfect addition to any meal plan.
Not only is this dish easy to make, but it’s also budget-friendly. With simple ingredients like chicken breasts, frozen broccoli, and brown rice, you won’t have to break the bank to eat healthy. Plus, this recipe is versatile – you can serve it as a stir fry, casserole or even as a side dish.
But what really sets this dish apart is its health benefits. Broccoli is a superfood that’s rich in vitamins and antioxidants. It’s also low-carb and low-calorie, making it great for weight loss. Additionally, chicken is a great source of protein while being low in fat.
So why not try something new today? Whip up this Broccoli Chicken Dish for your family or friends and watch them devour it in no time. Trust me; they won’t even know it’s gluten-free and dairy-free!
Why You’ll Love This Recipe
Welcome, my foodie friends! Are you looking for a gluten-free and dairy-free dish that is also delicious and healthy? Look no further. This broccoli chicken dish has everything you need to satisfy your taste buds and keep you feeling healthy and energized.
First of all, let’s talk about the ingredients. This dish is loaded with 3 cups of broccoli florets, which are packed with vitamins C, K, and A. It also contains 1 pound of boneless, skinless chicken breasts cut into bite-sized pieces, packed with lean protein to help build muscle and keep you feeling full. Stir in some frozen chopped broccoli and brown rice, and you’ll have a delicious and nutritious broccoli rice casserole that will be the star side dish at any dinner party.
Now, let’s talk flavor. The chicken and broccoli are seasoned with a variety of flavors such as black pepper and curry powder that will make your taste buds dance till the final bite. Ginger adds a touch of warmth while soy sauce provides umami flavor to the mix. You can also add optional golden raisins to add extra sweetness or toasted almonds to give your dish a crunch. Trust me: the combination of these flavors and ingredients is just mind-blowing.
But wait there’s more! This dish is so versatile that it can be served in any way imaginable. Broccoli chicken stir-fry? Of course! Broccoli cheese casserole? Absolutely! Broccoli pasta? Yes sir! No matter what variation you decide to whip up, this recipe never fails to please.
The best part is that this broccoli chicken dish is easy to make. As someone who likes quick and straightforward dishes, I assure you that this recipe fits the bill without compromising on taste or health benefits.
So why should you love this recipe? In summary, it’s easy to make, palate-pleasing, loaded with nutrients from fresh veggies and lean proteins, and incredibly versatile. Try this recipe and elevate your dinner game to a whole new level!
Ingredient List
Let’s dive into the ingredient list of this delicious gluten-free broccoli chicken dish! Here’s what you’ll need to make it:
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 3 cups of frozen broccoli florets
- 2 cups of cooked brown rice
- 1 cup of mayonnaise
- 1 cup of shredded cheddar cheese
- 1 tablespoon of lemon juice
- 1 teaspoon of curry powder
- 1/2 teaspoon of black pepper
- 1/4 teaspoon of soy sauce
These pantry staples will be enough to serve four people. Now that we’ve got our ingredients ready, let’s move on to the recipe how-to.
The Recipe How-To
Now that we have gone over the ingredient list, it’s time to get cooking! The steps for this Easy Chicken Broccoli Stir Fry recipe are simple and quick. With just a few utensils, you will be able to whip up a delicious dish in no time.
Step 1: Prepare the Chicken
Start by cutting the chicken breast into small bite-size pieces – this is perfect if you are in a rush as it will allow the chicken to cook quicker. Season with black pepper (1 tsp) and toss all of those chunks well. Heat one tablespoon of oil over high heat in your wok pan or skillet and add chicken to stir fry for 7-8 minutes, until cooked through.
Step 2: Add in Broccoli
After the chicken has finished cooking, remove them from your wok or skillet with a slotted spoon and add frozen broccoli florets (3 cups) to stir fry over medium-high heat for another 5-6 minutes until they’re tender-crisp but not mushy.
Step 3: Add in Flavor
A good stir fry sauce is what makes a dish really pop, and we’ve got one that takes only some ingredients from the pantry! Add stir fry sauce (Mayonnaise (1 cup) + Soy Sauce (1/4 cup) + Curry Powder (1 tsp)+Minced Garlic (1 tsp) + Lemon Juice (1 tbsp)) to your wok or skillet and give everything a big toss. Add cooked chicken into the mix and make sure that everything is properly coated with sauce.
Step 4: Serve!
Finally, switch off the heat and sprinkle some shredded Cheddar cheese on top of the stir fry (1/2 cup) – it would make this dish even more flavorful. Get ready to serve it over rice, quinoa, or as it is for a low-carb and healthy option. Your delicious Gluten-Free Chicken Broccoli Stir Fry is now ready to be enjoyed!
Substitutions and Variations
Ah, finally! The section that’s all about putting your own spin on things. If you’re a fan of experimenting in the kitchen like I am, then this is the part that’s going to really make your heart sing.
Let’s start with some substitutions. First off, let’s talk about the chicken. This recipe calls for boneless, skinless chicken breasts, but you could easily swap them out for chicken tenders or even thighs if you prefer a darker meat.
If you’re not a broccoli fan or want to mix things up, try using sweet potato instead. You’ll just need to peel and cut it into small chunks and roast along with the chicken until they’re both cooked through.
Maybe you’re not gluten-free, in which case brown rice can easily be replaced with your favorite pasta, or even quinoa if you want to keep things grain-free.
Now for some variations. If you’re in the mood for something saucier, try making a homemade curry sauce by mixing together coconut milk (instead of mayonnaise), curry powder, and a splash of lemon juice. Pour this over the chicken and broccoli before baking.
And speaking of baking, if you want to turn this recipe into a cheesy broccoli bake (who wouldn’t?), simply mix in 1 cup of shredded cheddar cheese to the casserole ingredients before baking.
Finally, if you want to take this dish in more of an Asian-inspired direction, make a stir fry sauce by mixing together soy sauce (or a gluten-free alternative), ginger, black pepper, and garlic powder. Cook up some rice noodles and add them to the stir-fry along with the chicken and broccoli.
The possibilities are endless with this recipe. Have fun experimenting!
Serving and Pairing
This gluten-free chicken broccoli dish is versatile and can be served in a number of ways. The most straightforward way to serve it is over steaming hot rice, but don’t let that limit your imagination. You could also pair it with sweet potatoes, roasted veggies, or a fresh salad for a well-rounded meal experience.
If you’re feeling adventurous and craving a bit of an Asian flair, try serving this dish with some stir-fried noodles on the side. I especially love soba noodles because they have a great texture and flavor that complements this dish perfectly.
Another way to serve this dish is by turning it into a casserole. Just sprinkle some grated cheddar cheese on top, pop it into the oven and bake until the cheese is melted and bubbly. This makes for an easy family dinner that everyone will enjoy.
The vibrant mix of flavors in this recipe also makes it a great pairing for a glass of chilled white wine or even a light beer. However, if you’re looking for something non-alcoholic, try serving this with a glass of freshly squeezed lemonade or iced tea.
No matter how you choose to serve this delicious chicken broccoli dish, one thing is for sure – it’s sure to leave everyone at the table happy and satisfied!
Make-Ahead, Storing and Reheating
As much as I love cooking, sometimes you just don’t feel like spending too much time in the kitchen. That’s why I love this recipe even more because it’s so easy to make it ahead of time and store for later.
To make this dish ahead of time, prepare chicken broccoli rice and let it cool completely. Transfer it to an airtight container and store in the fridge for up to 3 days or freeze for up to 3 months. When you’re ready to serve, reheat in a microwave-safe dish for about 2-3 minutes per serving or heat it up over medium heat on the stove.
As for storing, store any leftovers in an airtight container for up to 2 days in the fridge. Reheating is easy, just follow the same reheating guidelines mentioned above!
This dish is perfect for busy nights or meal prepping throughout the week. It’s also super delicious reheated, so you’ll never tire of enjoying it second, third or fourth time around.
But let me give you one tip: if you choose to freeze this dish, don’t use dairy-free cheese as they may not hold up well through the freezing and reheating process. Instead, use regular cheddar cheese if possible.
With these tips on make-ahead, storing, and reheating for this recipe, you can always have a healthy meal ready-to-go without sacrificing taste!
Tips for Perfect Results
To make sure your broccoli chicken dish turns out perfectly every time, here are some practical tips to guide you.
Firstly, make sure that you chop your vegetables into fairly uniform pieces to ensure that they cook evenly. This also makes for a more visually appealing dish, as the pieces will be of similar size and texture.
When cooking the chicken, it is essential to not overcrowd the pan. Overcrowding will result in uneven cooking, leading to some parts being underdone while others are overdone. It’s also important to give your chicken enough time to cook fully. Use an instant-read thermometer to check the temperature of the thickest part of the chicken breast. The internal temperature should reach 165°F before consumption.
If you want your broccoli to be crisp-tender rather than soggy, add it to the pan during the last few minutes of cooking or simply blanch it, even before adding it in.
Next up, consider using a gluten-free flour coating on your chicken for extra crispiness. Also, if you’re following a dairy-free diet but still crave a cheesy flavor, feel free to substitute with nutritional yeast flakes or vegan cheese.
To infuse more flavors into your dish and elevate its overall taste profile, try experimenting with different spice blends or marinades for your chicken.
Lastly, be cautious when reheating this dish. It can be challenging to get it back to its original texture without overcooking some parts. To avoid this issue, splash some water over the top of the dish before reheating in the microwave. Additionally, stir occasionally and reheat in shorter increments (around 30-45 seconds at a time) till preferred heat level is achieved.
Follow these guidelines, and you’re guaranteed to have a delicious and healthy meal that meets all your dietary needs!
Bottom Line
I hope this broccoli chicken dish will become a staple in your gluten-free recipe collection. It’s perfect for meal prep, makes excellent leftovers, and is incredibly tasty. As a nutritionist and food blogger, I strongly believe that healthy eating should never sacrifice flavor. By using fresh and organic ingredients, you can enjoy delicious meals while also providing your body with the nutrients it needs.
We all lead busy lives, but that doesn’t mean we should opt for fast food or takeout without considering our health. With recipes like this one, you can make a nutritious meal that’s both easy to prepare and downright delicious. You can even use the recipe as a starting point to create your variations by adding your preferred ingredients.
Therefore, give this recipe a try and let me know what you think! Don’t forget to share it with family and friends who are looking for more gluten-free and dairy-free options. Remember, healthy eating doesn’t have to be complicated or boring – it can be easy, fun, and delightful.
Broccoli Chicken Dish, Gluten Free Recipe
Ingredients
- 1 kg frozen broccoli
- 4 -5 chicken breasts, cut 1/2 inch strips
- 2 cups chicken stock (canned or homemade)
- 4 tablespoons rice flour
- 1/2 cup mayonnaise
- 1 teaspoon lemon juice
- 3 teaspoons curry powder
- 1 -2 cup shredded cheddar cheese
Instructions
- Grease a 9 x 13 inch casserole dish.
- Spread frozen broccoli in dish; set aside.
- Fry strips of chicken breast in oil or butter until done. Place over broccoli.
- Whisk chicken stock and remaining ingredients together.
- (You may bring to a boil in microwave, stirring occasionally. This is an optional step).
- Pour over chicken and broccoli.
- Sprinkle shredded cheddar cheese over casserole.
- Bake at 350 for 40- 50 minutes until broccoli is tender.
- Serve with rice.
Add Your Own Notes
Nutrition
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