Asian-style chicken and broccoli

Here’s a quick, inexpensive, and healthful meal that is both simple and delicious. Use what you have in your pantry to make a simple marinade and sauce that will bring your family running to the table.

1 lbs chicken breast meat (cut up)
1 lb fresh or frozen broccoli
1 c white or brown rice (optional)
your choice of seasonings

Cut up chicken. Place in medium sized bowl. Make a simple marinade from ingredients you have in your cabinet. I used soy sauce, chopped garlic, red pepper flakes, and garlic ginger Asian salad dressing. The longer you leave it sitting, the more flavorful the chicken.  You can make it ahead and leave it in your refrigerator overnight, or let it rest for just 15 minutes before you begin cooking.

If you’re using frozen broccoli, put it on the counter to begin thawing.

Next, begin cooking rice by package instructions. There are some great rice cooking tips here. If you’re limiting carbohydrates, feel free to omit the rice. Chicken and broccoli stand well on their own.

Heat a large skillet and coat with either cooking spray or a Tbs or so of cooking oil.  Add chicken (leave marinade in bowl for now). Cook chicken on both sides until slightly browned. Pour marinade over the chicken and allow it to come up to boil. Add thawed frozen or fresh broccoli to the skillet. Stir occasionally until broccoli is bright green and fork tender.

To plate: Start with a serving of rice, top with chicken, broccoli, and sauce. Finish with your favorite seasonings. Enjoy!

Share on Facebook1Share on Google+0Tweet about this on TwitterShare on LinkedIn0Pin on Pinterest0Print this pageEmail this to someone
This entry was posted in Food and Fitness. Bookmark the permalink.

Leave a Reply

Your email address will not be published. Required fields are marked *