Chicken and rice bowl with broccoli

Name: Chicken and rice bowl with broccoli
Total time: 25 min
Yield: 2 servings
Ingredients: 400 g Chicken breast; 150 g White rice, dry; 300 g Broccoli; 20 g Soy sauce; 2 tsp Olive oil; 2 x Garlic; Black pepper and chilli flakes

A tray of chicken, a pan of rice and one sauce, ready in 25 minutes.

55 g Protein per serving

621kcal

71 gCarbs

14 gFat

5 gFibre

9 gProtein per 100 kcal

Ingredients for 2

400 g Chicken breast
150 g White rice, dry
300 g Broccoli
20 g Soy sauce
2 tsp Olive oil
2 cloves Garlic
Black pepper and chilli flakes

Method

Heat the oven to 220 °C. Cut the chicken into strips, toss with half the oil, the crushed garlic and pepper, and spread on a tray.
Roast for 18 minutes, turning once.
Meanwhile, cook the rice in salted water.
Put the broccoli in the last 8 minutes of the rice pan, or on the tray next to the chicken for a drier result.
Mix the soy sauce with the rest of the oil and the chilli, and stir it through the bowl at the table.

Swaps

Swap the chicken for 400 g firm tofu or two salmon fillets.
Swap the rice for 400 g potatoes, roasted alongside the chicken.

Nutrition is worked out from the raw ingredients using the USDA FoodData Central database, per serving, and rounded. Cooking changes weight but not the energy and protein in the pan.