Broccoli stuffed chicken breast is a fantastic choice for a healthy and flavorful dinner. This recipe combines the lean protein of chicken with the nutritional goodness of broccoli, creating a satisfying and visually appealing dish. It's surprisingly easy to make, perfect for a weeknight meal, and adaptable to various tastes. This guide will walk you through everything you need to know, from preparation to serving suggestions.
What are the benefits of eating broccoli stuffed chicken breast?
This dish offers a range of nutritional benefits. Chicken breast is a lean protein source, crucial for building and repairing tissues. Broccoli is packed with vitamins, particularly vitamin C and vitamin K, and is a good source of fiber. The combination provides a well-rounded meal that supports overall health and well-being. It's a great way to increase your vegetable intake, contributing to a balanced diet.
How many calories are in a broccoli stuffed chicken breast?
The calorie count for a broccoli stuffed chicken breast can vary depending on the size of the chicken breast, the amount of broccoli used, and any added ingredients like cheese or seasonings. A typical serving, however, generally falls within the 300-400 calorie range. This makes it a relatively low-calorie meal, ideal for those watching their weight. For a precise calorie count for your specific recipe, you can use a nutrition calculator online, inputting the ingredients and their quantities.
What are some variations of broccoli stuffed chicken breast?
The beauty of this recipe lies in its adaptability. You can easily customize it to your liking. Here are some variations:
- Cheese Lovers: Add shredded cheddar, mozzarella, or parmesan cheese to the broccoli mixture for a richer flavor and creamy texture.
- Spice it Up: Incorporate a pinch of red pepper flakes or a dash of your favorite hot sauce for a spicy kick.
- Herb Infusion: Fresh herbs like parsley, thyme, or oregano can elevate the flavor profile.
- Creamy Sauce: A light cream sauce drizzled over the cooked chicken adds richness and elegance.
- Add other vegetables: Consider adding other vegetables like mushrooms, bell peppers, or carrots to the stuffing for added nutrition and flavor.
How do I make broccoli stuffed chicken breast?
This recipe is straightforward and requires minimal preparation. The key is to properly cook the chicken to ensure it's juicy and tender.
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 head of broccoli, chopped
- 1/4 cup shredded cheese (optional)
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- Steam or microwave the broccoli until tender-crisp.
- In a bowl, combine the cooked broccoli, minced garlic, salt, pepper, and cheese (if using).
- Butterfly the chicken breasts (cut horizontally almost all the way through, creating a pocket).
- Stuff the chicken breasts with the broccoli mixture.
- Place the stuffed chicken breasts in a baking dish and drizzle with olive oil.
- Bake for 25-30 minutes, or until the chicken is cooked through and the juices run clear.
What sides go well with broccoli stuffed chicken breast?
This versatile dish pairs well with a variety of sides. Consider serving it with:
- Roasted vegetables: Roasted sweet potatoes, carrots, or asparagus complement the flavors beautifully.
- Quinoa or brown rice: These healthy grains add fiber and complete the meal.
- Simple salad: A green salad with a light vinaigrette offers a refreshing contrast.
Is broccoli stuffed chicken breast good for weight loss?
Yes, broccoli stuffed chicken breast can be a part of a weight-loss diet. It's relatively low in calories and high in protein and fiber, which helps you feel full and satisfied, reducing overall calorie intake. However, remember to control portion sizes and choose healthy cooking methods to maximize the benefits for weight management.
Can I make broccoli stuffed chicken breast ahead of time?
You can prepare the broccoli and stuffing mixture ahead of time. Store it in an airtight container in the refrigerator. However, it's best to stuff and bake the chicken just before serving to ensure optimal texture and flavor. You can also fully cook the stuffed chicken breasts and reheat them later, but the texture might be slightly different.
By following this guide, you can confidently prepare delicious and healthy broccoli stuffed chicken breast for yourself and your family. Remember to adjust seasonings and add-ins to cater to your preferred tastes. Enjoy!
