Description
A healthy and balanced meal with lean ground chicken, brown rice, and steamed broccoli, seasoned with savory soy sauce. This easy, make-ahead dinner is perfect for weeknight meal planning and has a nutritious, global flavor.
Ingredients
2 lbs (900g) ground chicken (93% lean)
6 cups cooked brown rice
2 heads broccoli, cut into florets
1/3 cup soy sauce
4 cloves garlic, minced or grated
2 cups chopped onions
1 1/2 cups low-sodium vegetable broth
Olive oil, for cooking
Instructions
Wash and dry broccoli florets. Measure and rinse rice for each bowl. Peel garlic, chop onions, and prepare seasoning.
Preheat a saucepan and add broccoli. Steam for 5-7 minutes until tender-crisp.
In a pot, add rice and vegetable broth in a 1:2 ratio. Bring to a boil, then lower heat and simmer for 30-40 minutes until rice is tender and water is absorbed.
Heat a skillet over medium heat and add a small amount of olive oil. Sauté onions until translucent.
Add ground chicken to the pan and cook until browned and no longer pink. Stir in garlic and soy sauce, and cook for another 2-3 minutes.
Assemble the bowls by placing 1 cup cooked rice in each, followed by chicken mixture, steamed broccoli, and additional rice if using.
Allow to cool slightly before storing in airtight containers for meal prep.
Notes
For dietary changes: use tamari instead of soy sauce for gluten-free.
Swap 50% of rice with cauliflower rice for a lower-carb version.
Replace broccoli with zucchini or snap peas if needed.
Store in the refrigerator for up to 5 days.
- Prep Time: 15
- Cook Time: 35
- Category: Trending
- Method: Stir-Frying and Steaming
- Cuisine: American/Global
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 3g
- Sodium: 1000mg
- Fat: 10g
- Saturated Fat: 2g
- Carbohydrates: 55g
- Fiber: 6g
- Protein: 30g
- Cholesterol: 180mg
