CHICKEN BROCCOLI FRIED RICE
Steps:
- Heat up 2 teaspoons of olive oil in a large frying pan. Add broccoli florets and stir-fry these on high heat for about 3 minutes.
- Meanwhile, prep the chicken. Cut the breasts into thin strips. Season them with salt and pepper and rub in the turmeric.
- When the broccoli is done, transfer it into a bowl.
- Heat the rest of the olive oil in the pan and throw the seasoned chicken pieces. Stir-fry until cooked through. This will take about 4-5 minutes. When ready, transfer the chicken into the same bowl.
- In the same pan, fry the rice for a few minutes. Make a well in the middle. Pour in beaten eggs and let them set for a few seconds before scrambling them. When almost done, mix the scrambled eggs with rice.
- Add the cooked broccoli and chicken and mix around. Taste and season with more salt and pepper if needed.
- Serve while still warm!
Nutrition Facts : Calories 284 kcal, Carbohydrate 36 g, Protein 20 g, Fat 5 g, SaturatedFat 1 g, Cholesterol 49 mg, Sodium 99 mg, Fiber 1 g, ServingSize 1 serving
STIR-FRIED CHICKEN WITH BROCCOLI & BROWN RICE
Combine lean chicken with super-healthy broccoli, ginger and garlic for a quick and cheap, weeknight dinner
Provided by Sara Buenfeld
Categories Dinner, Main course, Supper
Time 30m
Number Of Ingredients 11
Steps:
- Put the kettle on to boil and tip the broccoli into a medium pan ready to go on the heat. Pour the water over the broccoli then boil for 4 mins.
- Heat the olive oil in a non-stick wok and stir-fry the ginger, garlic and onion for 2 mins, add the mild chilli powder and stir briefly. Add the chicken and stir-fry for 2 mins more. Drain the broccoli and reserve the water. Tip the broccoli into the wok with the soy, honey, red pepper and 4 tbsp broccoli water then cook until heated through. Meanwhile, heat the rice following the pack instructions and serve with the stir-fry.
Nutrition Facts : Calories 448 calories, Fat 9 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 56 grams carbohydrates, Sugar 15 grams sugar, Fiber 6 grams fiber, Protein 33 grams protein, Sodium 1.4 milligram of sodium
CHICKEN AND BROCCOLI FRIED BROWN RICE
I've been experimenting with Chinese food lately and have been wanting to make fried rice. Considering this was my first time making it, it turned out pretty good!
Provided by Joanne
Categories One Dish Meal
Time 30m
Yield 4-6 serving(s)
Number Of Ingredients 13
Steps:
- Bring a large pot of salted water to boil. Add broccoli florets and cook for 2 minutes. Drain and rinse with cold water to stop the cooking process. Set aside.
- Season chicken lightly with salt and pepper. Set aside.
- Lightly beat eggs and 1 tbs. water in a bowl.
- Heat a wok, or large deep skillet over high heat. Add 1 tbs. canola oil, add eggs, cook scrambling until firm. Transfer to plate and set aside. In same pan add 3 tbs. olive oil and chicken cook stirring for 2 minutes. Add onion, broccoli, carrot, garlic and ginger. Cook Stirring constantly for 2 minutes.
- Add rice, cook stirring rapidly breaking up any lumps. Once the rice is heated trough add the soy sauce, sesame oil and cooked eggs, mix well to combine.
Nutrition Facts : Calories 808.7, Fat 31.7, SaturatedFat 4.8, Cholesterol 258.6, Sodium 1628, Carbohydrate 87.6, Fiber 11.1, Sugar 6.1, Protein 44.8
BROCCOLI AND CHICKEN STIR-FRIED RICE
This is adapted from Cooking Light, July 2007. I really think it is one of my favorite stir-fry recipes out there, It is also very flexible...I'm sure you could sub in other veggies for some of the broccoli, like water chestnuts or carrots or mushrooms. Let your imagination run wild :). The original recipe calls for 2 T reduced-sodium soy sauce plus 1/4 t table salt stirred in at the end, but I think it is salty enough as written here.
Provided by smellyvegetarian
Categories Chicken
Time 30m
Yield 4 serving(s)
Number Of Ingredients 14
Steps:
- Heat oil in a large nonstick skillet over medium-high heat. Add broccoli and onion; sauté for 5 minutes. Add 1/4 cup broth; cover and cook for 3 minutes. Remove broccoli mixture from pan.
- Place pan over medium-high heat. Add rice; cook 5 minutes, stirring occasionally. Add broccoli mixture, garlic, ginger, pepper, and chicken; toss well.
- Combine remaining 1/4 cup broth, soy sauce, oyster sauce, vinegar, and cornstarch; add to pan. Bring to a boil; cook 1 minute.
CHICKEN AND BROCCOLI STIR-FRY
This simple weeknight stir-fry is comforting and satisfying. The broccoli stems are used to add textural contrast and also to help bulk up the dish, and why waste them?
Provided by Food Network Kitchen
Categories main-dish
Time 27m
Yield 4 servings
Number Of Ingredients 17
Steps:
- In a medium bowl, toss the chicken with the scallion whites, sugar, sesame oil, sherry, soy sauce, about half the garlic, half the ginger, 1 teaspoon of the cornstarch and 1 teaspoon salt. Marinate at room temperature for 15 minutes. Mix the remaining 1 tablespoon cornstarch with 1/3 cup water in a small bowl and reserve.
- Heat a large nonstick skillet over high heat. Add 1 tablespoon of the vegetable oil and heat. Add the broccoli stems and stir-fry for 30 seconds. Add the florets and the remaining garlic and ginger, 2 tablespoons water, 1/4 teaspoon salt and some black pepper. Stir-fry until the broccoli is bright green but still crisp, about 2 minutes. Transfer to a plate.
- Get the skillet good and hot again, and then heat the remaining 2 tablespoons vegetable oil. Add the chicken and red pepper flakes if using. Stir-fry until the chicken loses its raw color and gets a little brown, about 3 minutes. Add the hoisin sauce, return the broccoli to the pan and toss to heat through. Stir in the reserved cornstarch mixture and bring to a boil to thicken. Add more water if need to thin the sauce, if necessary. Taste and season with salt and pepper, if you like.
- Mound the stir-fry on a serving platter or divide among 4 plates and garnish with sesame seeds; serve with rice.
FRIED BROWN RICE
This is delicious! The original recipe came from the Desperation Dinners column in my newspaper. I used garlic oil instead of peanut oil. You could add some cooked chicken, cooked pork, cooked shrimp or cooked beef to make a main dish.
Provided by Lvs2Cook
Categories Brown Rice
Time 45m
Yield 4-6 serving(s)
Number Of Ingredients 12
Steps:
- Spray a deep skillet or wok with cooking spray (I used some garlic oil) and heat on medium.
- Beat eggs lightly, pour into pan, and cook without stirring until they are almost dry.
- Remove to a plate and set aside.
- Heat oil in same pan over medium high heat and add the onions and carrots and cook, stirring from time to time, for about 2 minutes.
- Ad mushrooms and garlic and cook and stir for 2 more minutes.
- Add the sherry, soy sauce, and cooked rice. Continue to cook, stirring from time to time, for about 3 minutes.
- Add green onions, peas and sesame oil.
- Cut the eggs into thin ribbon strips, add to pan, and toss well to mix all ingredients.
- Serve at once with extra soy sauce if desired.
Nutrition Facts : Calories 480.3, Fat 13.1, SaturatedFat 2.5, Cholesterol 105.8, Sodium 867.8, Carbohydrate 64.9, Fiber 7.6, Sugar 7.7, Protein 14.1
CHICKEN FRIED BROWN RICE
Make and share this Chicken Fried Brown Rice recipe from Food.com.
Provided by Ed Paulhus
Categories < 30 Mins
Time 16m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Heat large nonstick skillet over medium heat. Add 1 tablespoon oil.
- Add chicken, red pepper, and green onion.
- Cook 5 minutes until chicken is cooked through.
- Remove to plate.
- Heat remaining tablespoon of oil in skillet.
- Add cooked rice; cook 1 minute.
- Stir in soy sauce, vinegar, and peas; cook 1 minute.
- Stir in chicken and vegetable mixture.
- *NOTE: Simmer, covered, 1 cup brown rice in 2-1/2 cups water for 45 minutes.
Nutrition Facts : Calories 355.9, Fat 9.8, SaturatedFat 1.5, Cholesterol 36.3, Sodium 645.2, Carbohydrate 46.2, Fiber 6.5, Sugar 4.7, Protein 20.3
BROCCOLI BROWN RICE PILAF
This is one of my favorite low-fat dishes-it's delicious! Rosemary, garlic, almonds and sunflower kernels flavor the broccoli and rice. Sometimes I add cooked cubed chicken for a complete meal. -Mari Condit of Brooklyn Center, Minnesota
Provided by Taste of Home
Categories Side Dishes
Time 55m
Yield 6 servings.
Number Of Ingredients 9
Steps:
- In a large nonstick skillet coated with cooking spray, saute rice until lightly browned. Add the broth, rosemary and garlic; bring to a boil. Reduce heat; cover and simmer for 40 minutes or until rice is almost tender. , Stir in the broccoli, almonds, sunflower kernels, salt and pepper. Cover and cook 3-5 minutes longer or until rice is tender and broccoli is crisp-tender. Fluff with a fork.
Nutrition Facts : Calories 202 calories, Fat 6g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 414mg sodium, Carbohydrate 31g carbohydrate (0 sugars, Fiber 2g fiber), Protein 7g protein. Diabetic Exchanges
EASY FRIED RICE WITH CHICKEN AND BROCCOLINI
This veggie-packed fried rice calls for freshly-cooked broccolini, snow peas, edamame, and chicken, but feel free to substitute any quick-cooking or leftover vegetables you like.
Provided by Rhoda Boone
Categories Takeout at Home 22-Minute Meals Rice Chicken Garlic Egg Pea Soy Sauce Orange Juice Quick & Easy Dinner
Yield 4 servings
Number Of Ingredients 15
Steps:
- Heat 1 Tbsp. oil in a large nonstick or cast-iron skillet or wok over high. Reserve about 2 Tbsp. sliced scallion greens; add remaining scallions to oil and cook, tossing occasionally, about 1 minute. Add chicken, 1 tsp. salt, and pepper and cook, stirring, about 2 minutes. Stir in garlic and ginger, then add broccolini and toss until incorporated. Cover and cook until chicken is cooked through and broccolini is tender, 2-3 minutes more. Transfer to a large bowl.
- Heat remaining 3 Tbsp. oil in skillet over high. Add rice and remaining 1/4 tsp. salt, toss to coat, then press rice into a single layer, and cook, undisturbed, until crisped on the bottom, about 2 minutes. Move rice to one-half of skillet and add eggs to other half. Cook, stirring gently to form curds, until soft set and just cooked through, about 1 minute, then fold into rice.
- Fold in snow peas, edamame, soy sauce, and orange juice. Cook, tossing, until warmed through, about 1 minute. Add chicken mixture and toss to combine. Divide among plates, then top with reserved 2 Tbsp. scallions. Drizzle with chili or sesame oil, if using.
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CHICKEN FRIED RICE {FAST & EASY RECIPE} – WELLPLATED.COM
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5/5 (13)Calories 368 per servingCategory Main Course
- In a small bowl, stir together the oyster sauce and 2 tablespoons soy sauce. Set aside. Keep a large bowl or plate and a large, flexible rubber spatula near the stove.
- Heat 12-inch nonstick skillet over medium heat until hot, about 2 minutes. Add 1/2 tablespoon butter and swirl to coat the bottom of the pan. Add the eggs. Cook without stirring until they barely begin to set, about 20 seconds. With your spatula, scramble and break the eggs into little, bite-sized pieces. Continue to cook, stirring constantly now, until eggs are just cooked through but not yet browned, about 1 additional minute. Transfer eggs to the bowl and set aside. With a paper towel, carefully wipe the skillet clean.
- Return the skillet to the heat, and increase the heat to high. Let the skillet warm until it is nice and hot, about 1 minute. Add 1 tablespoon of the canola oil, and swirl to coat. Add the chicken and the remaining 1 tablespoon soy sauce. Cook, stirring occasionally, until the chicken is fully cooked through, about 4 minutes. Remove to the bowl with the eggs.
- Add the remaining 1 tablespoon oil to the skillet. Add the fresh vegetables and cook until they are crisp-tender, about 4 to 5 minutes.
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