This is another recipe done solely in the microwave, perfect for college students living in the dorm! This is a twist to a recipe my mom always makes for holidays and was perfect when I was missing her cooking while I was at school. This is the perfect example of a recipe twist where comfort food meets a healthy alternative. To make this recipe just a little bit "healthier," substitute the sour cream for plain greek yogurt and cut the cheese in half. It will still be creamy and cheesy, but with a little less fat. This mixture of broccoli, chicken, rice, and cheese will keep you full and satisfied as a lunch or dinner option!
Why broccoli? Broccoli is a good source of Vitamin A, B, C, E, and K, a good source of folate, iron, magnesium, phosphorus, potassium, and fiber!
Why brown rice? Brown rice is a whole grain that has a good source of fiber. The fiber can help lower cholesterol, promote regularity and fullness, and may help prevent blood clots.
The Recipe
Servings: 2
Prep Time: 2 minutes
Cook Time: 10 minutes
Total Time: less than 15 minutes
Ingredients
1/2 cup broccoli
1/2 cup canned chicken
1 cup whole grain brown rice
2 tbsp sour cream (plain greek yogurt for a healthier option!)
1/4 cup cheese (or use 1/8 a cup to cut down on the fat!)
Directions
Cook the rice as directed on the package (I used microwave rice since this recipe is one that can be done completely in the microwave!
Cook the broccoli as directed on the package
Open, drain, and rinse the canned chicken
Add broccoli, rice, chicken, cheese, and sour cream into one microwave-safe container
Mix everything together until covered
Microwave for 30 seconds
Remove and stir
Microwave again for 30 seconds
Remove carefully, top with a sprinkle of cheese (if desired), and enjoy!
Nutrient Analysis Recipe Costing
This recipe is $3.26 for both servings!
Sources: livescience.com, organicfacts.net
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