what can i do with brown rice, chicken, and broccoli?

Question

what's a flavorful and easy and healthy way of using these three ingridients? i want to make my husband dinner today but it's got to be healthy i just lost 17 pounds and i want to keep that going and not sabatoge my diet...oh and i have a george forman grill so if that helps!

Answer 1

boil the rice and place in center of plate

broil the chicken on your grill all you need to add to it is seasonings and it flavorful if you also sprinkle some garlic and onions on top as well as mushroom when chicken is nearly done

remove chicken and cut into thin strips...set aside

cook the brocolli with just a tablespoon of water covered in the microwave ( steam it)

mix the chicken with the brocolli and serve over the rice

if you like you can mix a sauce of about a quarter cup chablis (white table wine) that you have simmered with garlic and onion and mushrooms and toss with the chicken or maybe instead some chicken stock the canned one that is low fat and sodium

Answer 2

1

Answer 3

Marinate your chicken with Itailian dressing for a 1/2 hour at least. Then grill in the Foreman. Steam the broccolli with fresh squeezed lemon juice and zest for 5 min or until tender.
Cook your brown rice with chicken stock instead of water and add sliced green onions at the end. Delicious and healthy.

Answer 4

RICE is very tasty with a chicken bouillon cube (for about every 3 servings) put in it while you cook it. Brown rice is the most nutritious.

BROCCOLI is tasty if you steam it and season it lightly. Season All is easiest for that, but you can experiment.
I like it with some melted Velveeta cheese on top of it.

HERE'S A GREAT RECIPE FOR CHICKEN:
You can bake it as written below, but it also works well in a crock pot on low for 4 hours:

INGREDIENTS:
•6 skinless, boneless chicken breast halves
•1 teaspoon lemon pepper
•1 pinch garlic powder
•1 teaspoon onion powder

DIRECTIONS:
Preheat oven to 350 degrees F
(175 degrees C).
Place chicken in a lightly greased 9x13 inch baking dish.
Season with lemon pepper, garlic powder, and onion powder to taste.
Bake in preheated oven for 15 minutes.
Turn over chicken pieces and add more seasoning to taste.
Bake for an additional 15 minutes, or until chicken is cooked through and juices run clear.
*Calories: 143, Fat: 2.9, Fiber: 0, WW Pts: 3.1


Citrus Sauce (a nice topping, but not necessary)
•1 cup Water
•¼ cup Lemon Juice
•11 can Mandarin Oranges, (drained)
•1 Cup of Cup-for-Cup Splenda
•1 Tbsp Corn Starch

1.Makes 1½ cups (¼ cup per serving)
2.Chop mandarin oranges into quarters.
3.Heat Slowly on Stove.
4.Add to sauce after thickened & cooled.
*Calories: 24, Fat: 0, Fiber: 0.4, WW Pts: 0.4

Answer 5

Sounds like a perfect meal already. Try cooking the brown rice in low sodium chicken broth. A good, tasty way to prepare chicken is to take boneless skinless chicken pieces, and dunk them in plain fat free yogurt sprinkle with pepper and then bake until cooked. OR try dunking the chicken in flour, then egg yolk, and then bread crumbs, and bake. Serve with brown rice and broccoli. Just steam the broccoli gently. Some people like to sprinkle a bit of parmesan cheese on the broccoli (I dont, but its a very strong cheese, so you dont have to use very much).

Good luck, and congrats on the weight loss. Keep it off by continuing to exercise, drink water, write down what you eat, and continue to fill up on whole grains, lean protein, and fruits and veggies!

Answer 6

Chicken, Rice, and Broccoli Casserole Recipe

Ingredients

- 6 cups water
- 2 teaspoons salt
- 1 teaspoon garlic powder
- 1/2 teaspoon pepper
- 4 chicken breasts, skinless and boneless
- 1 cup instant rice, uncooked
- 2 cups chicken broth or stock
- 16 ounces broccoli
- 1/2 teaspoon garlic powder
- 1 tablespoon minced dried onions
- 10 3/4 ounces cream of chicken soup, undiluted
- 2/3 cup shredded cheddar cheese

Directions

Preheat oven to 375ºF.
Coat inside of casserole with cooking spray.
Fill a large sauce pan with 6 cups of water.
Add 2 teaspoons salt, 1 teaspoon garlic powder, and 1/2 teaspoon black pepper.
Bring to a boil.
Add chicken breasts. Cover, reduce heat to medium and cook 15 minutes.
Remove chicken breasts from water and set aside.
In a bowl, combine rice, chicken broth, broccoli, garlic powder, minced onion, and cream soup.
Pour mixture into prepared casserole, top with chicken breasts, and sprinkle with cheddar cheese.
Cover and bake for 20 minutes.
Remove cover and bake an additional 25 minutes, or until liquids are absorbed and rice is tender.

Answer 7

Use 1 tablespoon veg. oil, 4 boneless chicken breast halves, 1 can(10 1/2 ounces) condensed chicken broth, 1/2 cup water, 1 small onion(chopped), 1 cup frozen broccoli flowerets,1 cup frozen peas, 2 cups brown rice(uncooked) HEAT oil in skillet. Add chhicken; cook until browned. Remove chicken. ADD chicken broth and water to skillet; stir. Bring to boil. STIR in1 cup sliced fresh mushrooms, onion, broccoli, peas and rice. TOP with chicken; cover. Cook on low heat 5 minutes or until chicken is cooked through. Let stand 5 minutes, serve.

Answer 8

Sounds like you have a meal already. Just fix the rice as you normally would, steam the broccoli, grill the chicken. Maybe add a fruit salad as dessert.

Answer 9

fix the rice and broccoli as normal. grill the chicken. place the rice in a cassarole dish with the chicken and broccoli on top. add a can of cream of chicken soup and top with shredded cheese. bake at 350 for 15-20 mins. voila. dinner

Answer 10

Chicken/ broccoli fried rice. Wok your chicken w/ a liitle canola oil, add broccoli, garlic, a bit of rice wine vinigar, and some soy sauce, add brown rice w/ cooked egg(optional)
quick, easy & delicious. Bon appetit.