Broccoli Chicken over Rice

Broccoli Chicken over Rice Recipe - Japanese Cuisine

Region / culture: Japan | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Broccoli Chicken over Rice is a delightful and nutritious dish that combines the tender textures of chicken and broccoli with the comforting base of fluffy rice. This recipe is perfect for those seeking a balanced meal that is both satisfying and packed with flavor. It's a versatile dish that can be adapted to suit various dietary preferences and is ideal for weeknight dinners or meal prep for the week ahead.

History

The origins of Broccoli Chicken over Rice can be traced back to Asian cuisine, where the combination of chicken and vegetables served over rice is a staple. Over time, this concept has been embraced and modified in kitchens around the world, leading to numerous variations that incorporate local ingredients and flavors. This particular recipe, with its use of soy sauce, mandarin oranges, bamboo shoots, and water chestnuts, pays homage to its Asian roots while being easily accessible to home cooks everywhere.

Ingredients

1 lb (454 g) boned and skinned chicken breast, cut into small pieces
0.25 to 0.5 tsp salt
0.25 tsp ground white pepper
1 tbsp vegetable oil
1 medium onion, cut into wedges
1 cup fresh broccoli florets
0.5 cup chicken broth
0.25 cup soy sauce
1 tbsp cornstarch
1 tbsp sugar
1 11 oz (312 g) can mandarin oranges, drained
1 8 oz (227 g) can sliced bamboo shoots, drained
1 8 oz (227 g) can sliced water chestnuts, drained
2 cup hot cooked rice

How to prepare

Season the chicken with salt and pepper. Brown it in oil in a large nonstick skillet over medium-high heat.
Stir in the onion, broccoli, broth, and soy sauce. Cook for several minutes.
Combine the cornstarch and sugar. Stir in 2 tbsp of water.
Add the cornstarch mixture to the skillet. Heat until the mixture boils and thickens, stirring constantly.
Add the oranges, bamboo shoots, and water chestnuts. Stir until thoroughly heated.
Serve over fluffy rice.

Variations

There are numerous ways to customize this recipe to suit your taste or dietary needs. For a vegetarian version, tofu can replace the chicken. Adding different vegetables like bell peppers, snap peas, or carrots can also vary the flavor and nutritional profile. For a low-carb option, serve over cauliflower rice instead of traditional rice.

Cooking Tips & Tricks

To ensure the chicken is perfectly cooked and tender, avoid overcooking it in the initial browning stage. It will continue to cook as you add the other ingredients. For the broccoli, adding it at the right time is crucial to keep it vibrant and slightly crunchy. If you prefer a thicker sauce, you can adjust the amount of cornstarch to suit your taste. Lastly, using a non-stick skillet can make the cooking process smoother and help with easy cleanup.

Serving Suggestions

This dish is best served hot, directly over freshly cooked rice to absorb the flavors of the sauce. For a complete meal, consider adding a side of steamed vegetables or a light soup to start.

Cooking Techniques

The key techniques in this recipe include stir-frying and thickening sauces. Stir-frying allows for quick cooking at high heat, preserving the nutrients and textures of the ingredients. Mastering the art of thickening sauces with cornstarch is also crucial for achieving the desired consistency without altering the flavor.

Ingredient Substitutions

If you don't have mandarin oranges, pineapple chunks make a great alternative, offering a similar sweet and tangy flavor. Tamari can be used instead of soy sauce for a gluten-free option. For those looking to reduce sodium intake, low-sodium chicken broth and soy sauce are recommended substitutions.

Make Ahead Tips

This dish can be prepped ahead by chopping all the vegetables and storing them in the refrigerator. The chicken can also be cut and seasoned ahead of time. For meal prep, cook the dish in advance and portion it into containers over rice, ready to be reheated throughout the week.

Presentation Ideas

Serve the Broccoli Chicken over a bed of fluffy rice, garnishing with sesame seeds and sliced green onions for added color and texture. A side of lime wedges can also enhance the flavors with a fresh squeeze of lime juice just before eating.

Pairing Recommendations

This dish pairs well with a light, crisp white wine such as Sauvignon Blanc or a dry Riesling. For non-alcoholic options, a cold glass of iced green tea or sparkling water with a slice of lemon complements the meal perfectly.

Storage and Reheating Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave until hot throughout, stirring halfway through to ensure even heating. It's best to avoid freezing this dish, as the texture of the vegetables may become undesirable upon thawing.

Nutrition Information

Calories per serving

A serving of Broccoli Chicken over Rice contains approximately 350-400 calories, making it a moderate-calorie meal option that fits well into a balanced diet. The combination of lean protein, complex carbohydrates, and fiber ensures that these calories are nutrient-dense.

Carbohydrates

This dish provides a balanced amount of carbohydrates, primarily from the rice and vegetables. A serving contains approximately 45-55 grams of carbohydrates, making it a suitable option for those managing their carbohydrate intake. The fiber content from the broccoli and other vegetables also aids in digestion and provides a slow release of energy.

Fats

The fats in this recipe come mainly from the vegetable oil used for cooking and the natural fats present in the chicken. The total fat content per serving is relatively low, around 10-15 grams, with minimal saturated fat. Opting for lean chicken breast helps keep the fat content in check, making this dish a heart-healthy option.

Proteins

Broccoli Chicken over Rice is an excellent source of high-quality protein, thanks to the chicken breast. Each serving provides approximately 25-30 grams of protein, which is essential for muscle repair, growth, and overall body function. The protein content also contributes to the dish's satiating properties, helping you feel full and satisfied.

Vitamins and minerals

This dish is rich in vitamins and minerals, particularly from the broccoli and mandarin oranges. Broccoli is a powerhouse of vitamins C and K, folate, and minerals like potassium and calcium. Mandarin oranges add a burst of vitamin C, enhancing the dish's antioxidant profile. Together, these ingredients support immune function, bone health, and more.

Alergens

This recipe contains soy (from soy sauce) and may not be suitable for individuals with a soy allergy. It is also important to check the labels of chicken broth and other canned ingredients for potential allergens. However, this dish is free from common allergens like nuts, dairy, and gluten (if a gluten-free soy sauce is used).

Summary

Overall, Broccoli Chicken over Rice is a nutritious meal that offers a good balance of macronutrients, along with essential vitamins and minerals. It is relatively low in fats and calories, making it an excellent choice for those looking to maintain a healthy diet without sacrificing flavor.

Summary

Broccoli Chicken over Rice is a versatile, nutritious, and delicious meal that can be adapted to fit various dietary needs and preferences. With its balanced combination of lean protein, vegetables, and rice, it offers a satisfying and healthful option for any day of the week. Whether you're cooking for one or preparing a meal for the family, this recipe is sure to be a hit.

How did I get this recipe?

I can't forget the moment I stumbled upon this recipe for Broccoli Chicken over Rice. It was a sunny afternoon, and I was visiting my dear friend Margaret for our weekly tea and chat session. As usual, Margaret had prepared a delicious spread of snacks for us to enjoy while we caught up on each other's lives.

As we sipped our tea and nibbled on some homemade cookies, Margaret suddenly got up and disappeared into the kitchen. Curious, I followed her and found her bustling around the stove, stirring a pot of something that smelled absolutely heavenly.

"What are you making, Margaret?" I asked, my mouth watering at the delicious aroma wafting from the pot.

"Oh, just a little something I whipped up for lunch," she replied, flashing me a mischievous smile.

I watched in awe as Margaret added some chopped broccoli and diced chicken to the pot, along with a few seasonings and spices. She then let it simmer for a while before serving it over a bed of fluffy white rice. The dish looked absolutely divine, and I couldn't wait to dig in.

One bite was all it took for me to fall in love with Margaret's Broccoli Chicken over Rice. The flavors were perfectly balanced, the chicken was tender, and the broccoli added a nice crunch to the dish. It was one of the best meals I had ever tasted, and I knew that I had to learn how to make it myself.

After finishing our lunch, I begged Margaret to share her recipe with me. She laughed and agreed, pulling out a worn and stained recipe card from her recipe box. As she read out the ingredients and instructions, I scribbled furiously in my own notebook, determined to recreate this dish in my own kitchen.

Over the next few weeks, I practiced making Margaret's Broccoli Chicken over Rice several times, tweaking the recipe here and there until I got it just right. Each time I made it, the dish brought back memories of that sunny afternoon at Margaret's house, and I felt a warm sense of satisfaction knowing that I had mastered a new recipe.

As time went on, I began to experiment with different variations of the dish. I added some garlic and ginger for an extra kick, or swapped out the chicken for tofu to make it vegetarian-friendly. Each version was delicious in its own way, but Margaret's original recipe remained my favorite.

I shared the recipe with my own family, and it quickly became a staple at our dinner table. My grandchildren especially loved it, and they would always request it whenever they came over for a visit. It became a tradition for me to make Broccoli Chicken over Rice whenever they stayed with me, and it always brought a smile to their faces.

As the years passed, I continued to make Margaret's Broccoli Chicken over Rice, each time feeling a sense of nostalgia for that fateful day when I first discovered the recipe. It became more than just a dish to me – it was a reminder of friendship, love, and the joy of cooking for those you care about.

Now, as I sit in my kitchen, preparing another batch of Broccoli Chicken over Rice for my family, I can't help but feel grateful for the memories and experiences that this recipe has brought into my life. It may have started with a simple lunch at Margaret's house, but it has grown into so much more – a cherished tradition that I hope to pass down to future generations.

And as I take a bite of the steaming hot dish, savoring the familiar flavors and textures, I can't help but smile at the thought of all the happy moments that this recipe has brought me. Margaret's Broccoli Chicken over Rice will always hold a special place in my heart, a reminder of the power of good food and good friends.