Description
Cooking for someone with Crohn’s disease doesn’t have to be daunting. This Chicken, Rice, and Broccoli Meal Prep is a deliciously balanced dish that combines tender chicken, fluffy brown rice, and vibrant broccoli. It?s perfect for busy weeknights or meal prep, offering a nutritious and satisfying meal that’s gentle on sensitive stomachs. With easy-to-follow instructions and customizable options, this recipe will quickly become your go-to for healthy cooking.
Ingredients
Scale
- 4 boneless, skinless chicken breasts (about 1.5 lbs)
- 1 cup brown rice
- 2 cups water
- 2 cups fresh broccoli florets
- 2 tbsp extra virgin olive oil
- 1 tsp garlic powder
- 3 tbsp low-sodium soy sauce
- 1 tbsp honey or maple syrup
Instructions
- Prepare the ingredients: Wash the broccoli and cut it into bite-sized florets. Rinse the brown rice under cold water until the water runs clear.
- Cook rice: In a saucepan, combine the rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for about 40-45 minutes until tender.
- Season chicken: In a bowl, coat chicken breasts with olive oil, garlic powder, salt, and pepper.
- Saut? chicken: Heat a skillet over medium heat. Cook chicken for about 6 minutes per side until golden brown (internal temperature of at least 165?F).
- Add broccoli: Incorporate broccoli into the skillet and saut? for an additional 5 minutes until bright green.
- Prepare sauce: Mix soy sauce with honey or maple syrup in a bowl. Drizzle over chicken and broccoli during the last minute of cooking.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Main
- Method: Saut?ing
- Cuisine: American
Nutrition
- Serving Size: 1 plate (approximately 400g)
- Calories: 475
- Sugar: 6g
- Sodium: 420mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 56g
- Fiber: 4g
- Protein: 38g
- Cholesterol: 85mg