Thursday, May 31, 2012

Chicken and Broccoli Rice Bowl

This recipe comes from the April 2012 Cooking Light magazine.  I think it makes a great lunch, but you could also serve it for dinner. Brown rice can take up to an hour to cook.  To make this really a quick meal, either cook a big batch of brown rice ahead of time and store it in the fridge to use during the week, or I've seen and used parboiled brown rice cups / pouches (Uncle Bens and Minute Rice brands have them).  Those are handy because all you have to do is heat it in the microwave for about a minute.  Feel free to adjust proportions according to taste.  I never really measure -- I just add however much I want (of broccoli or green onion etc) until it looks like it has enough. :)


Chicken & Broccoli Rice Bowl
From Egg Free Bakery, slightly adapted from Cooking Light
 
3 cups chopped broccoli, cut smallish
1 cup brown rice (cooked or buy parboiled in microwaveable packets or cups)
1 tbsp olive oil, or more if needed
1 large boneless skinless chicken breast 
¼ tsp kosher salt
¼ tsp black pepper
½ cup sliced green onions
3 oz sharp cheddar cheese, shredded or cut into chunks

Heat rice according to package direction, if using parboiled- or if you happen to have leftover rice in the fridge or freezer, heat that.  In a large nonstick skillet, heat olive oil over medium high heat.  When oil is hot, add chicken and sprinkle with salt and pepper.  Cook until chicken is cooked through, stirring occasionally.  Add broccoli, (and more oil if needed) and cook until broccoli is bright green and tender-crisp.  Stir in rice, green onions and cheese, stirring until either cheese is just beginning to melt (to have chunks of melty cheese) or stir until cheese is completely melted and incorporated.  Adjust seasoning according to taste, adding more salt and pepper if needed.  Garnish with additional green onion slices if desired. Yields- 3 servings

*Variation:  Use bacon instead of chicken for bacon and broccoli cheese rice bowl
*Variation:  Use ham instead of chicken



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