No more takeaway menu!
Forget about take away! Make your own delicious chicken broccoli roast at home with this quick and easy recipe! Here you are just one pan away from putting together this foolproof weekday dish. Crispy, juicy chicken combines with tender broccoli and bathes in a delicious sauce that makes this dish really irresistible.
A takeout classic is getting a thin makeover
Chicken and broccoli star in a classic Chinese take-out that will never lose its popularity. Unfortunately, the dynamic duo doesn’t have the same reputation for nutritional health. But with our recipe, this ultra-simple dish makes a great source of lean protein and a boatload of vitamins. Broccoli also contains anti-inflammatory detox properties that you can feel good about. And finally, our pan is gentle on the oil and saves a lot of calories compared to conventional recipes.
Let’s talk about broccoli
Broccoli makes up the majority of this delicious pan, and we don’t want the superfood to be ignored! The green vegetable is a powerhouse of vitamins, minerals, fiber and antioxidants. Broccoli is an excellent source of bioactive compounds and can reduce inflammation and protect against certain types of cancer. Meanwhile, the tender cruciferous vegetables contain a heaping dose of vitamin C, which means they have powerful immune-boosting properties.
We could go on and on about the versatile vegetable and its endless list of health benefits. Instead, here are a few more broccoli-themed recipes that are high on the charts.
This recipe uses 100% clean ingredients
This one-pan meal uses clean-eating ingredients that your body and waist will thank for! First, our recipe uses soy sauce for traditional soy sauce, which keeps salt levels in check. Droolable pieces of chicken are naturally topped with toasted sesame seeds that bring out those fantastic Asian flavors. Together with delicious broccoli florets, the medley is cooked in a delicious sauce that is bursting with bright, invigorating aromas of honey, lemon juice and sesame oil. When you’re done, combine this healthy recipe with a side of brown rice or quinoa!
A hearty solution for a week night Rut
With just 5 minutes of prep time and 25 minutes of cooking time, this pan saves you money on busy weekdays. Not to mention, with just one pan, you won’t have to tidy up this recipe much! Full of vitamins and nutrients, this high-protein dish offers a healthy and delicious dinner answer any night of the week!
- 3 tablespoon light soy sauce optional tamari
- 1 tablespoon honey
- 2 teaspoon Lemon juice
- 2 tablespoon sesame oil
- 1 tablespoon Cornstarch or flour
- 2 teaspoon Sesame seeds
- 1 tablespoon Extra virgin olive oil
- 1 1/4 lb Boneless and skinless chicken breasts diced
- 1 onion medium, coarsely chopped
- 1 1 inch ginger root peeled and finely chopped
- 2 cups Broccoli florets
- 1/4 teaspoon black pepper
Whisk the soy sauce, honey, lemon juice, sesame oil and corn starch together. Set the mixture aside.
Toast the sesame seeds over medium heat in a large pan or wok for 2 minutes or until fragrant. Place roasted seeds in a bowl and set aside.
Add olive oil to the same pan, set it on medium heat and cook the chicken until lightly golden. Add onions, ginger, broccoli, and pepper. Fry for 4 minutes. Reduce the heat to medium-low, add soy sauce mixture and toss to combine. Cook until the sauce is the thickness you want, but no more than 5 minutes. Sprinkle with toasted sesame seeds and serve. Enjoy!
Enjoy chicken and broccoli with brown rice or quinoa.
SmartPoints (Freestyle): 8th
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Editor’s Note: This recipe was originally published on August 3, 2016.