High Protein Broccoli Rice

Transform your mealtime with this wholesome and satisfying High Protein Broccoli Rice recipe! Packed with nutrient-rich ingredients like broccoli, quinoa, chickpeas, and tender diced chicken breast, this dish offers a protein boost that keeps you full and energized. Using a clever technique, fresh broccoli is pulsed into fluffy "rice," creating a low-carb base that's both hearty and flavorful. Lightly sautéed with onion, garlic, and a hint of soy sauce and lemon juice, this recipe achieves a perfect balance of savory and zesty. Ready in just 35 minutes, it's an ideal quick and healthy dinner option for busy weeknights or meal prep. Garnished with fresh parsley for a burst of color and aromatics, this one-pan wonder delivers on taste, nutrition, and convenience. Perfect for fitness enthusiasts, low-carb dieters, or anyone looking to enjoy a guilt-free, protein-packed meal.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 500 grams broccoli florets
• 1 cup cooked quinoa
• 1 cup cooked chickpeas
• 200 grams cooked chicken breast, diced
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 garlic cloves, minced
• 2 tablespoons soy sauce
• 1 tablespoon lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Begin by preparing the broccoli. Wash and trim the broccoli florets. Using a food processor, pulse the florets until they resemble rice grains. Be careful not to over-process.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic, and sauté for 3-4 minutes until the onion becomes translucent.

Step 3

Add the broccoli rice to the skillet and cook for about 5 minutes, stirring occasionally, until the broccoli is tender.

Step 4

In the same skillet, create a space in the center and add the remaining tablespoon of olive oil. Add the diced chicken breast and cook for 5-6 minutes, or until fully cooked and browned, stirring occasionally.

Step 5

Add the cooked quinoa and cooked chickpeas to the skillet. Stir well to combine with the broccoli and chicken.

Step 6

Season the mixture with soy sauce, lemon juice, salt, and black pepper. Stir continuously for another 2-3 minutes, allowing the flavors to meld together.

Step 7

Remove from heat and sprinkle freshly chopped parsley over the top before serving.

Step 8

Serve the high-protein broccoli rice warm. Enjoy this nutritious and filling meal!

Nutrition Facts

Serving size	1280.8 grams (1280.8g)

Amount per serving	% Daily Value*
Calories	1328

Total Fat 44.30g	57%
Saturated Fat 7.30g	37%
Polyunsaturated Fat 2.70g
Cholesterol 180mg	60%
Sodium 3791mg	165%
Total Carbohydrate 133.20g	48%
Dietary Fiber 35.10g	125%
Total Sugars 22.00g
Protein 109.70g	219%

Vitamin D 0IU	0%
Calcium 448mg	34%
Iron 16mg	91%
Potassium 1757mg	37%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.1%

Protein: 32.0%

Carbs: 38.9%