High Protein Broccoli Rice
Boost your meal prep game with this High Protein Broccoli Rice, a wholesome and flavorful dish that’s perfect for healthy eating enthusiasts. This nutrient-packed recipe combines finely riced broccoli with protein-rich quinoa, chickpeas, and tender diced chicken breast for a satisfying, low-carb alternative to traditional rice. Flavored with a savory blend of soy sauce, garlic, and lemon juice, and finished with fresh parsley, every bite bursts with vibrant taste and texture. Quick to make in under 40 minutes and loaded with fiber, vitamins, and lean protein, this versatile dish is ideal for a balanced lunch, dinner, or post-workout meal. Perfect for those seeking healthy, high-protein recipes, it’s both delicious and nourishing!
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Recipe Information
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
Instructions
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.
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.
Add the broccoli rice to the skillet and cook for about 5 minutes, stirring occasionally, until the broccoli is tender.
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.
Add the cooked quinoa and cooked chickpeas to the skillet. Stir well to combine with the broccoli and chicken.
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.
Remove from heat and sprinkle freshly chopped parsley over the top before serving.
Serve the high-protein broccoli rice warm. Enjoy this nutritious and filling meal!
Nutrition Facts
Calories |
1328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 7.3 g | 36% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 180 mg | 60% | |
| Sodium | 3791 mg | 165% | |
| Total Carbohydrate | 133.2 g | 48% | |
| Dietary Fiber | 35.1 g | 125% | |
| Total Sugars | 22.0 g | ||
| Protein | 109.7 g | 219% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 448 mg | 34% | |
| Iron | 16.3 mg | 91% | |
| Potassium | 1757 mg | 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.
