WW Garlic Parmesan Zucchini Bowl

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The high-protein WW Garlic Parmesan Zucchini Bowl with rice & broccoli is an amazing option for Weight Watchers who need to take care of their WW points and do not want to compromise on taste and health at the same time. This dish gives you the satisfaction of a full meal for either lunch or dinner with high levels of protein, and yet this meal feels light, and you do not need to worry about any points to your WW plan. The high-protein WW Garlic Parmesan Zucchini Bowl with rice & broccoli is a tasty recipe that involves nutty brown rice, fresh zucchini, steamed broccoli, and chicken breast.

STATS:

  • Calories: 315 kilocalories
  • Prep time: 10 minutes
  • Serving size: 1 bowl
  • Cook time: 20 minutes
  • Cuisine: American
  • Total time: 30 minutes
  • Course: Main
  • Diet: Weight Watchers
  • Serving: 2

EQUIPMENT:

  • Measuring cups
  • Mixing spoon
  • Saucepan
  • Non-stick skillet
  • Measuring spoons
  • Microwave-safe bowl

INGREDIENTS:

  • 1 medium zucchini
  • One cup of cooked brown rice
  • 1 cup of steamed broccoli florets
  • 100 grams of grilled chicken breast
  • 1 tbsp of low-fat Parmesan cheese
  • Cooking spray
  • 1 garlic clove
  • ¼ cup of low-fat Greek yogurt
  • 1 tbsp of lemon juice
  • Salt to taste
  • Black pepper to taste
  • Pinch of red chili flakes or parsley (optional)

INGREDIENT NOTES:

ZUCCHINI:

  • They are a source of vitamin A, and they include texture and moisture in the recipe. For an alternative, use bell peppers or yellow squash.

BROWN RICE:

  • This is rich in fiber. For an alternative, use cauliflower rice or quinoa rice.

BROCCOLI:

  • Alternatives for this ingredient include green beans or spinach. Broccoli is a good source of calcium and fiber.

CHICKEN BREAST:

  • This ingredient is low in fat but high in protein. For alternative options, use turkey or tofu.

LOW-FAT PARMESAN CHEESE:

  • It reduces calories while giving you the creamy flavor. For an alternative, use light mozzarella or nutritional yeast.

LOW-FAT GREEK YOGURT:

  • This ingredient gives you protein and includes creaminess without the use of any heavy cream. Alternatives for this include low-fat sour cream or soy yogurt.

GARLIC:

  • We use garlic to improve and enhance the flavor of the recipe. Alternatively, you can use garlic powder.

LEMON JUICE:

  • Alternatively, you can use vinegar or lime juice. Lemon juice helps in adding freshness and balance.

COOKING SPRAY:

  • This cooking spray helps in keeping the WW points low.

INSTRUCTIONS:

  1. Either use pre-cooked brown rice or cook the brown rice according to the instructions given on the packaging.
  2. For three to four minutes, heat the broccoli in the microwave till it becomes tender and bright green in color.
  3. In a skillet, spray some cooking spray and include zucchini slices.
  4. Pan-fry them for three to four minutes till they become light golden, and then remove them.
  5. Inside the same skillet, cook the chicken pieces till they are completely cooked and turn golden.
  6. For the sauce, put the minced garlic inside the same skillet and cook for around thirty seconds.
  7. Now reduce the heat and mix in low-fat Parmesan cheese, lemon juice, and low-fat Greek yogurt.
  8. Keep on mixing till it becomes creamy and smooth.
  9. Add broccoli, zucchini, chicken, and brown rice to the sauce in the skillet.
  10. Toss till everything is evenly coated and covered.
  11. Season with chili flakes, pepper, and salt.
  12. Garnish with parsley and serve.

SERVING SUGGESTIONS:

  • To improve the color of this dish, you can include roasted cherry tomatoes.
  • Another serving suggestion includes serving this dish with a side salad.
  • If you want extra cheesy flavor, add some nutritional yeast on top.

TIPS:

  • When you are preparing the sauce, keep the heat low so that the yogurt does not curdle.
  • If you want to lower your points, you can use cauliflower rice instead.
  • This dish can stay fresh for 3 days, which is why you can consider this for meal prep.

STORAGE INFORMATION:

FRIDGE:

  • Store in a sealed box for three days. Using a splash of water, you can heat it again in the microwave or skillet.

FREEZER:

  • Omitting the yogurt sauce, you can store it for one month. Before serving, add fresh sauce.

FAQs:

How to make this dish vegan-friendly?

  • Use chickpeas or grilled tofu instead of chicken, but it will increase WW points to approximately 6 points.

If I use low-fat Parmesan cheese, is it still flavorful?

  • Yes, it is still flavorful and remains cheesy while cutting down fat and calories by 30%.

NUTRITIONAL INFORMATION:

Calories: 310 kilocalories
Net carbs: 30 grams
Iron: 2.2 milligrams
Total carbs: 34 grams
Vitamin A: 800 IU
Fiber: 4 grams
Calcium: 140 milligrams
Protein: 27 grams
Serving size: 1 bowl
Sodium: 460 milligrams
Serving: 2
Potassium: 620 milligrams
Weight Watcher Points: 5 points