As a dietitian people are always curious about what I eat. I am expected to eat only plants, strange ancient grains, and anything exotic. Hate to burst the bubble that this RD’s image sits in, but that’s just not how I roll (nor how most RD’s do, to be honest) Yes I like kombucha, flax seeds, and quinoa, but I love ice cream, soda, and burgers. Dietitians also have lives outside of food (shocking, I know!) errands need to be ran, dogs need to be walked, and house chores completed. So, like anyone else, I often run short on time and turn to quick and simple dishes.
One of my simplest, go-to dishes is Chicken and broccoli. Add brown rice and you hit veggies, complex carbs, and lean protein all in one meal. This dish cooks up in about 20 minutes flat and tastes comparable to Chinese take-out, only WAY healthier. Go ahead and try it, you won’t be disappointed.
Simple & Quick Chicken and Broccoli
Yield: 1 serving
- 4 oz boneless, skinless chicken breast
- 2 tbsp low sodium soy sauce (Divided)
- 1 clove garlic
- 1/4 cup brown rice, dry
- 1/2 bag frozen Broccoli
- 2 tbsp chopped onion
- 2 tbsp water
- Salt and Pepper to taste
- Roughly dice chicken. In a small container coat chicken in 1 tbsp soys sauce and 1 garlic clove (either minced or use a garlic press) Let set for >1 hour.
- Cook brown rice according to package instructions.
- Heat a large skillet with non-stick spray, add marinated chicken, cooking for ~3-5 minutes until cooked through. Remove from skillet.
- In the now empty skillet, add broccoli, onion and water. Top skillet with lid and allow to cook for ~4-5 minutes until broccoli softens.
- Next, add chicken to broccoli. Add remaining 1 tbsp soy sauce (Additional garlic clove optional- but encouraged!!) Add 1-2 tbsp additional water to deglaze skillet if necessary.
- Once broccoli/chicken is heated through, serve along side brown rice.
Nutrition Information: 375 calories, 4g fat, 50g carb, 39g protein