When planning what to make for dinner on a weeknight, the checklist typically includes “cheap,” “easy,” “crowd-pleaser,” “healthy,” “one-pan,” “chicken,” and “delicious.” This recipe from Kevin Curry of Fit Men Cook checks all of those things off.
10-ounce raw chicken breast (or firm tofu or tempeh)
2 tablespoons extra virgin olive oil (or olive oil spray to reduce the amount of fat)
1 tablespoon minced garlic
1/2 cup chopped green onions (or more/less to taste)
1¾ cup cooked (short grain) brown rice (or instant brown rice to save time)
1 tablespoon Chinese 5-spice powder (I use Private Selection brand)
2 tablespoons low sodium tamari (or soy sauce or Bragg Liquid Aminos)
1½ cup frozen (or raw) broccoli florets
Chop up raw chicken breast into tiny pieces (about the size of nickels).
Set a nonstick skillet on low-medium heat and add olive oil and garlic. Careful not to let the garlic burn. Just let it cook for 1 minute then add chopped green onions. Stir with a wooden spoon or spatula.
After 1 to 2 minutes, add cooked brown rice to the skillet, then add the Chinese 5-spice blend. Stir and sear the cooked rice for about 1 minute. Let the aroma fill the kitchen.
Add low-sodium tamari (or soy sauce) and after about a minute of searing the rice, increase the heat to medium-high and toss in the chopped chicken breast. Chop and stir. If you find the mixture is getting too dry, then decrease the heat and/or spray the skillet with olive oil.
Cook for about 6 to 10 minutes, until the outside of the chicken turns brown or has a light sear. Finally, add frozen or fresh broccoli florets to the skillet and cook for another 5 to 7 minutes.
Garnish with green onions and season to taste with more tamari or soy.