Serving suggestion. Nutrition is approximate.
Equipment
- Lidded saucepan
- wide nonstick skillet
- knife
- mixing bowl
- thermometer for meat or seafood.
Before you begin
US cup = 240 ml; tablespoon = 15 ml; teaspoon = 5 ml. Use listed gram weights for consistency; weights are raw or dry unless described as cooked or drained.
- Swap the grain for another cooked grain by cooked weight, preparing it separately. Recalculate nutrition after changing the grain.
Make it work
- Start the grain first and cook the other components while it simmers. Keep the sauce away from raw-meat utensils.
Prep 15 min · Cook 45 min · Waiting 5 min
Serves 2 | Prep 15 min | Cook 45 min | Rest grain 5 min. Times are estimates; chilling and resting are included in total time.
Ingredients
- 360 g / 12.7 oz Chicken breast, raw, cut into 2 cm cubes
- 110 g / 3.9 oz Brown rice, dry
- 240 g / 8.5 oz Broccoli florets
- 60 g / 2.1 oz Orange flesh and juice
- 120 g / 4.2 oz Plain nonfat Greek yogurt
- 10 g / about 2 1/4 tsp Olive oil
- 8 g / 0.3 oz Garlic, minced
- 2 g / about 3/8 tsp Fine salt
- 0.5 g / about 1/4 tsp Black pepper
- 2 g / about 1 1/8 tsp Ground ginger
Step-by-step method
- Start the grain
Rinse and drain the brown rice. Put 110 g / 3.9 oz in a lidded saucepan with 286 ml / 9.7 US fl oz water. Bring to a boil, cover and simmer on low for 35-45 minutes, until tender. Rest covered off the heat for 5 minutes, then fluff. Follow a different package ratio if stated. - Prepare and season
Pat the chicken breast dry. Prepare the broccoli florets as listed. Mince the garlic. Season the protein with half the salt. Use half the ground ginger on the protein; reserve the rest for the sauce. - Cook the protein
Heat half the oil in a wide nonstick skillet over medium-high heat. Add the chicken breast in a single layer and cook for 8-12 minutes, turning, until the thickest piece reaches 74°C / 165°F. Transfer to a clean plate. - Prepare the vegetables
Add the remaining half of the oil to the skillet. Cook the broccoli florets for 5-8 minutes over medium heat. Add 2-4 tablespoons water and cover briefly if needed, then uncover and let excess water evaporate. Add half the garlic for the final 30 seconds. - Make the orange-ginger sauce
Finely chop the orange flesh and include all its juice. Fold into the yogurt with the remaining garlic, pepper and remaining salt. Stir in the reserved ground ginger. - Assemble two bowls
Divide the brown rice, chicken breast and broccoli florets between two bowls. Spoon over all the sauce. Serve warm, or cool the cooked components promptly and pack the sauce separately.
Cook’s notes
Start the grain first and cook the other components while it simmers. Keep the sauce away from raw-meat utensils.
Storage & reheating
- Cool the rice promptly, ideally within 1 hour, in shallow portions; refrigerate at 4°C / 40°F or below. Use within 24 hours. Reheat rice only once, until steaming throughout; reheat the cooked protein to 74°C / 165°F. Keep sauce cold and separate.
Allergens
Contains: milk. Check packaged ingredients for additional allergens and cross-contact.
Approximate nutrition
Per serving: 562 kcal · Protein 55 g · Carbohydrates 58 g · Fat 12 g.
Approximate per serving of the complete recipe. Brands, substitutions, cooking losses and portion sizes affect the figures.
