Lean protein, greens and whole grains all in this one-pot weeknight meal.
Make sure to cut chicken and broccoli into bite-size pieces so they’ll cook evenly.
Ingredients (Serves 4):
- 3½ cups low-sodium vegetable broth
- 1 medium onion, chopped
- 2 cloves garlic, finely chopped
- 1 skinless boneless chicken breast, cut into small cubes
- 1 cup long-grain brown rice
- 3 cups small broccoli florets
- 2 teaspoons chopped fresh thyme
Method:
- Bring ½ cup broth to a simmer in a large high-sided skillet over medium-high heat.
- Add onion and garlic and cook about 6 minutes or until tender.
- Stir in chicken, rice and remaining 3 cups broth. Bring to a boil.
- Cover, reduce heat to medium low and simmer 30 minutes.
- Add broccoli and continue to cook about 15 minutes or until broccoli and rice are tender and all liquid is absorbed.
- Remove covered pot from heat and let sit 5 minutes; uncover and fluff with a fork.
- Stir in thyme and serve.
Nutrition (per serving 516g):
- 370 calories (90 from fat)
- 9g total fat
- 1.5g saturated fat
- 50mg cholesterol
- 190mg sodium
- 45g total carbohydrate (6g dietary fiber, 3g sugar)
- 25g protein