Lighter Cheddar Chicken Broccoli & Brown Rice
FitMenCook
My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.
Calories 510
Protein 43g
Fat 21g
Carbs 34g
Total Time 25 minutes
Lighter Cheddar Chicken Broccoli & Brown Rice
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Ingredients
Ingredients for 5 servings
- Chicken
- 1 1/2 lb chicken breast, cut into 1/2-inch pieces
- pinch of sea salt & pepper
- 1 tablespoon The Fit Cook Everyday blend
- Substitute: 2 teaspoons onion powder + 1 teaspoon garlic powder
- 2 teaspoons cumin
- spray olive oil
- 2 tablespoons olive oil
- 1/2 medium white onion, chopped
- 2 garlic cloves, minced
- 1 can (~14oz) lite coconut milk
- 4oz water (or low sodium chicken broth)
- 6oz reduced fat Mexican blend cheese
- 2 teaspoons smoked paprika
- 3 cups cooked brown rice, long or medium grain (I used frozen brown rice as a time saver)
- 2 cups broccoli florets OR thick chopped asparagus
- Garnish
- red pepper flakes
Steps
- Season chicken breast with seasonings. Set a carbon steel skillet on medium high heat and once hot add the chicken. Cook for 6 – 8 minutes or until the edges of the chicken are seared and the chicken has been cooked through. Set the chicken aside.
- Reduce the heat to medium, then add olive oil, onion and garlic. Cook for 2 – 3 minutes until the onions turn brown and translucent.
- Add the coconut milk, water and cheese and continuously stir to melt the cheese and thicken into a sauce. Sprinkle in smoked paprika for added flavor. Let it gently simmer for 2-3 minutes before adding the rice and broccoli. Pro-tip: for the best results with broccoli, lightly steam it in the microwave for 2 minutes before adding to the recipe.
- Fold everything together and add more liquid (water, broth or coconut milk) as needed for consistency. Lastly fold in the cooked chicken and cook on low heat for 1 -3 minutes in order to soften the broccoli.
- Season to taste with sea salt & pepper.
- Garnish and enjoy!
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Calories
510
Protein
43g
Fat
21g
Carbs
34g
Sodium
580mg
Fiber
4g
Sugar
2g