High proteinHigh carb

Chicken, Rice & Broccoli

The plainest useful meal there is. Cook extra rice and it is a week of lunches.

25 min Serves 1 Stove, Frying pan, Saucepan

Per serving

724

kcal

65.1 g

protein

73.5 g

carbs

17.5 g

fat

9 g protein per 100 kcal · 5.1 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Chicken breast180 g
  • White rice, dry weight75 g
  • Broccoli120 g
  • Olive oil10 g
  • Onion(optional)60 g

Method

  1. 1Simmer the rice in salted water until tender, about 12 minutes, then drain.
  2. 2Season the chicken and fry in the oil over medium heat, roughly 6 minutes a side, until cooked through.
  3. 3Steam or boil the broccoli for 4 minutes so it keeps its bite.
  4. 4Rest the chicken briefly before slicing.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

Cooked rice: cool it fast, eat it within a dayShow

Uncooked rice can carry spores (Bacillus cereus) that survive cooking. If cooked rice sits warm, they wake up and make a toxin that reheating does not destroy. The fix is easy: don't let it sit warm.

  1. Eat it straight away, or cool leftovers quickly — spread it out on a plate or tray so it cools within about an hour.
  2. Then put it in the fridge. Eat it within 24 hours.
  3. Reheat it only once, until it is steaming hot all the way through.
Cutting broccoli into floretsShow

The 'trees' are florets. The stalk is sweet and perfectly good to eat.

  1. Turn the head upside down and cut the florets off where they meet the thick stalk.
  2. Split big florets through their stem so they are all roughly the size of a large grape.
  3. Peel the tough outside off the stalk and slice the inside into coins — it cooks in the same time.

Ready when: Cooked: bright green and a knife goes in with a little resistance. Grey-green and floppy is overdone.

Cooking riceShow

Two easy ways: boil it like pasta (hardest to get wrong), or the absorption method (fluffier).

  1. Rinse it in a sieve under the cold tap until the water runs mostly clear.
  2. Like pasta: boil in lots of salted water, 10–12 minutes for white rice (brown takes 25–30), tasting until tender, then drain.
  3. Absorption: 1 mug of rice to 1½ mugs of water and a pinch of salt. Boil uncovered until the water drops below the rice and small holes appear, then lid on, lowest heat, 12–15 minutes. Don't lift the lid.
  4. Take it off the heat and leave it covered for 5–10 minutes, then fluff it up with a fork.

Ready when: Each grain is soft all the way through, with no chalky white centre.

Draining safelyShow

A big pan of boiling water is the most dangerous thing in most home kitchens. Go slowly.

  1. Put a colander in the sink BEFORE you pick up the pan.
  2. Use oven gloves or a thick tea towel on both handles. Tip the pan away from you so the steam rises away from your face.
  3. For pasta, scoop out a mugful of the cooking water first — its starch helps the sauce stick.
  4. For tins, press the lid against the food and tip the liquid out over the sink, or use a sieve.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.