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Bronzed Chicken and Broccoli over Rice
Recipes
Bronzed Chicken and Broccoli over Rice
4 servings
25 minutes total

Ingredients

  • 1 cup white rice
  • 2 cups water
  • 2 tablespoons grapeseed oil, divided
  • Large zip-top bag
  • 3 tablespoons rice flour (or cornstarch)
  • 2 teaspoons paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon kosher salt
  • ½ teaspoon pepper
  • 2 chicken fillets (about 1 lb)
  • 12 oz fresh broccoli florets
  • ½ cup ginger ale
  • 3 tablespoons white wine vinegar
  • 1 tablespoon country Dijon mustard
  • 2 tablespoons nondairy (or regular) plain yogurt

Steps

    1. Prepare rice following package instructions (using water and 1 tablespoon oil).
    2. Combine in zip-top bag: flour, paprika, garlic powder, salt, and pepper; shake to combine. Cut chicken into ½-inch cubes (wash hands). Add chicken to bag (in batches); shake to coat evenly.
    3. Preheat large, nonstick sauté pan on medium 2–3 minutes. Place remaining 1 tablespoon oil in pan, then add chicken; cook 4–5 minutes, turning occasionally, or until browned on all sides. Meanwhile, microwave broccoli following package instructions.
    4. Reduce heat on chicken to low. Stir in ginger ale, vinegar, and mustard; simmer 2–3 minutes or until sauce is reduced by about one-half and chicken is 165°F.
    5. Whisk in yogurt until blended, then remove pan from heat. Stir in broccoli until evenly coated. Serve chicken and sauce over rice.

Amount per ¼ recipe serving: Calories 450, Total Fat 10g, Sat Fat 1.5g, Trans Fat 0g, Chol 65mg, Sodium 470mg, Total Carb 57g, Fiber 4g, Sugars 5g, Protein 30g, Calc 6%, Vitamin A 40%, Vitamin C 90%, Iron 15%