Chicken and Broccoli Rice Bowl

by

The WW Chicken and Broccoli Rice Bowl with Creamy Garlic Sauce is a recipe that Weight Watchers can enjoy without any guilt, since it is light, fulfilling, and delicious. This recipe gives an alternative light version of the classic recipes, like this, with heavy ingredients such as mayo, oil, etc. The WW Chicken and Broccoli Rice Bowl with Creamy Garlic Sauce recipe fits according to the Weight Watchers plan since it is low in calories, fats, and WW points but high in protein and nutrition at the same time. You can make this bowl in 40 minutes. It is quick, satisfying, exciting, healthy, low in calories and WW points, and tasty at the same time.

STATS:

  • Caloric count: 300 kcal
  • Cuisine: American
  • Serving size: 1 bowl
  • Cook time: 25 minutes
  • Prep duration: Fifteen minutes
  • Diet: Weight Watchers
  • Total duration: Forty minutes
  • Serving: 4
  • Course: Main

EQUIPMENT:

  • Measuring spoons and cups
  • Whisk
  • Mixing bowl
  • Steamer
  • Medium saucepan
  • Grill pan

INGREDIENTS:

FOR CHICKEN AND RICE BOWL:

  • 1½ cups of brown rice
  • ½ tsp of salt (optional)
  • 2 cups of broccoli florets
  • One lb of chicken breast (skinless & boneless)
  • ½ tsp of black pepper
  • Cooking spray
  • 1 tsp of garlic powder
  • ½ tsp of paprika

FOR CREAMY GARLIC SAUCE:

  • ¾ cup of plain non-fat Greek yogurt
  • One tablespoon of light mayonnaise
  • Two cloves of minced garlic
  • 1 tsp of Dijon mustard
  • Pepper to taste
  • 1 tbsp of skim milk
  • Salt to taste
  • 1 tbsp of lemon juice

INGREDIENT NOTES:

CHICKEN BREAST:

  • This ingredient has lean protein, which is good for Weight Watchers, and also keeps you full. For an alternative, use turkey breast or tofu.

BROWN RICE:

  • It consists of fiber. As an alternative, use jasmine or cauliflower rice.

BROCCOLI:

  • This gives the crunchiness and includes fiber. For an alternative, use kale or asparagus.

COOKING SPRAY:

  • It consists of no fats. For an alternative, use olive oil, but it will increase the points in your Weight Watchers plan.

NON-FAT GREEK YOGURT:

  • This yogurt provides creaminess in this recipe and is high in protein. For an alternative, use silken tofu or low-fat sour cream.

LIGHT MAYONNAISE:

  • It helps in making the sauce smooth. For an alternative, use an extra amount of non-fat yogurt to keep the caloric count low.

INSTRUCTIONS:

  1. By following the directions on the packaging, cook the brown rice, and keep it warm.
  2. For 5 minutes, steam the broccoli till it changes color to bright green. Put it on a side after draining it.
  3. Spray a good amount of the cooking spray on the grill pan and place it on medium flame.
  4. Cook the chicken strips while adding seasoning of garlic powder, paprika, salt, and pepper.
  5. Keep cooking for 6 to 8 minutes till they become golden and you cook them properly.
  6. Take a small bowl and whisk skim milk, Dijon mustard, lemon juice, garlic, light mayo, and low-fat Greek Yogurt.
  7. To adjust the taste, you can add more salt and pepper, and to adjust the thickness, you can include a splash of milk.
  8. Separate and divide the rice into different bowls.
  9. On top of each bowl, place the chicken and broccoli, and drizzle the sauce as well.
  10. Garnish with fresh parsley if you prefer it.

SERVING SUGGESTIONS:

  • You can pair these delicious bowls with a side salad.
  • To add extra flavor, you can sprinkle some low-fat cheese on top.
  • You can prepare them and store them for meal prep as well.

TIPS:

  • To prevent any sticking onto the pan, you can spray the cooking spray again.
  • If you desire extra flavor from the chicken, you can marinate the chicken with garlic and lemon juice before you cook it.

STORAGE INFORMATION:

FRIDGE:

  • Stock this dish for 4 days in a covered dish. Make sure to store the sauce separately.

FREEZER:

  • Without the sauce, you can freeze this dish for two months. Thaw for a night and warm it up before you add the sauce on top.

FAQs:

How can I prepare this recipe with vegan ingredients?

  • You can switch chicken with tofu or chickpeas and use vegan mayo and yogurt instead of regular mayo and yogurt.

Can we meal-prep this dish?

  • Yes, you can store this dish for later use.

Is it okay to use cauliflower rice rather than brown rice?

  • Cauliflower rice reduces carbs and WW points even more.

NUTRITIONAL INFORMATION:

Calories: 300 kcal
Net carbs: 24 grams
Iron: 1.3 grams
Total carbs: 27 grams
Vitamin A: 940 IU
Fiber: 3 grams
Calcium: 120 grams
Protein: 37 grams
Serving size: 1 bowl
Sodium: 360 grams
Serving: 4
Potassium: 530 grams
Weight Watcher Points: 4 to 5 points