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Precontest Chicken and Broccoli Over Rice
Ingredients:
? 2 10 oz. chicken breasts
? 1 1/2 cup broccoli boiled and cut into pieces
? 1/4 cup of rice
? 1 garlic clove chopped
? 2 cups of low sodium chicken stock
? 3 pinches of salt
? 1 pinch of hot pepper
? 1 pinch of oregano
? 3/4 tbsp extra virgin olive oil
Directions:
Begin by cooking the rice ? your preference. I prefer white rice, the Arborio variety, but precooked rice is faster and serves the same purpose. If you are using the precooked rice change the measurement to 1/2 cup. Once your rice is cooked set it aside and begin cooking the chicken and broccoli. Begin by coating the chicken breasts with flour and place them on a sheet of aluminum foil while you heat a saut? pan. With the flame on medium add the extra virgin olive oil.
Add chicken breasts. Brown one side lightly, then turn over and brown the other side.
Add the garlic clove until garlic turns white, not brown. Browning the garlic creates a burnt and sour taste. Add the chicken stock all at once. Raise the flame to high at this point.
Cover the saut? pan and cook for five minutes on high heat. After this five-minute period add the salt, hot pepper and oregano. Cook for three more minutes and add the broccoli.
Cook for two more minutes, stirring occasionally. Set the rice in its serving dish and place the chicken breasts alongside the rice. Pour the remaining broccoli over the rice and chicken breasts.
Nutritional information:
Calories: 575
Protein: 67 grams
Carbohydrates: 50 grams
Fat: 12 grams
Ingredients:
? 2 10 oz. chicken breasts
? 1 1/2 cup broccoli boiled and cut into pieces
? 1/4 cup of rice
? 1 garlic clove chopped
? 2 cups of low sodium chicken stock
? 3 pinches of salt
? 1 pinch of hot pepper
? 1 pinch of oregano
? 3/4 tbsp extra virgin olive oil
Directions:
Begin by cooking the rice ? your preference. I prefer white rice, the Arborio variety, but precooked rice is faster and serves the same purpose. If you are using the precooked rice change the measurement to 1/2 cup. Once your rice is cooked set it aside and begin cooking the chicken and broccoli. Begin by coating the chicken breasts with flour and place them on a sheet of aluminum foil while you heat a saut? pan. With the flame on medium add the extra virgin olive oil.
Add chicken breasts. Brown one side lightly, then turn over and brown the other side.
Add the garlic clove until garlic turns white, not brown. Browning the garlic creates a burnt and sour taste. Add the chicken stock all at once. Raise the flame to high at this point.
Cover the saut? pan and cook for five minutes on high heat. After this five-minute period add the salt, hot pepper and oregano. Cook for three more minutes and add the broccoli.
Cook for two more minutes, stirring occasionally. Set the rice in its serving dish and place the chicken breasts alongside the rice. Pour the remaining broccoli over the rice and chicken breasts.
Nutritional information:
Calories: 575
Protein: 67 grams
Carbohydrates: 50 grams
Fat: 12 grams
Attached Files