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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 (or boneless, skinless breasts; about 1 lb total)
  • 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. Cook rice following package instructions, using listed water and 1 tablespoon oil.
    2. Place in zip-top bag: flour, paprika, garlic powder, salt, and pepper; seal bag and shake to combine. Cut chicken into ½-inch cubes and add to bag in batches, shaking to coat evenly (wash hands).
    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, until browned on all sides.
    4. Meanwhile, microwave broccoli following package instructions.
    5. Reduce heat on chicken to low. Stir in ginger ale, vinegar, and mustard; simmer 2–3 minutes until sauce is reduced by about one-half and chicken is 165°F.
    6. Whisk in yogurt until blended, then remove pan from heat. Stir in broccoli until evenly coated; serve mixture over rice.

If fruits and vegetables are part of this recipe, be sure to wash thoroughly.

Wash hands, utensils, and surfaces with soap and water after any contact with raw meat, seafood, or eggs.
Do not reuse marinades.
Do not rinse raw meat.

Amount per ¼ recipe serving: Calories 450, Total Fat 11g, Sat Fat 1.5g, Trans Fat 0g, Chol 65mg, Sodium 670mg, Total Carb 57g, Fiber 4g, Total Sugar 4g, (Incl. 3g Added Sugars), Protein 30g, Vitamin D 0%, Calc 4%, Iron 20%, Potassium 10%