Chicken rice and broccoli bowl

Building your ideal body and watching it gradually come into focus is one of the greatest pleasures in life. But sometimes it feels like it’s at the cost of getting to really enjoy your food.

There’s a lot of room to enjoy delicious food while on a clean diet, but things are at their toughest and most restrictive when you’re cutting weight. And if you need to cut a lot of body fat, it can feel like an impossibly long haul full of the same foods day after day.

Chicken – Brown Rice – Broccoli – Again and Again

Three foods you’ll probably develop a love-hate relationship with on your journey are chicken, brown rice and broccoli. All are tasty in their own way, all very good for you and full of the nutrients you need. But you can also grow to dread the sight of them just from sheer repetition.

Fortunately, a lot of people have gone down this road before you, and a lot of creative experimentation has been done. And out of that has come some great recipes to help eating clean be easier and more delicious!

Let’s take a look at three of our favorite recipes that use chicken, broccoli and brown rice as a centerpiece. For all of these recipes, prep the brown rice and chop the chicken into bite-sized chunks beforehand unless otherwise noted.

  1. Spicy, Savory Stir-Fry

    Ingredients:

    Chicken rice and broccoli bowl

    Spice up your chicken, rice and broccoli!

    • Garlic
    • Ginger
    • Honey
    • Olive oil
    • Soy sauce
    • Optional: Onion, Red pepper

    This is a quick and easy stir-fry that uses olive oil for a dose of healthy fat, and garlic, ginger and a little honey to spice up the flavor.

    You’ll want to boil the broccoli in a small pot for a few minutes to start. Use a wok or large skillet, heat the olive oil first, and fry some diced garlic and onion with a pinch of ginger for two minutes. Then add the chicken and continue to fry for two more minutes.

    Now it’s time to add the broccoli to the mix, along with about a tablespoon of honey and soy sauce to taste. If you want a little extra spice, you can also add red pepper. Also add a few tablespoons of the water the broccoli was in. Continue to heat until everything looks cooked, then remove from the heat and add to the pre-cooked rice!

  2. Stove-Top Casserole with Cheese Sauce

    Ingredients:

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    • Garlic (or powder)
    • Onion (or powder)
    • Shredded cheddar cheese
    • Light sour cream
    • Skim milk
    • All-purpose flour
    • Olive oil
    • Salt and pepper

    This casserole is unique in that it doesn’t require baking, it can be done relatively quickly right on top of the stove.

    But wait … isn’t cheese a bad idea for weight loss? Fear not, as we’re not using pure cheese, but a lighter homemade cheese sauce that’s still satiating and delicious!

    Boil the rice and broccoli first, and add some chopped green onions to the broccoli to give it more flavor. You can simultaneously heat your chicken in a skillet with diced garlic, onion and about a teaspoon of olive oil. Garlic and onion powder also work if you don’t have time for dicing, and add salt and pepper to taste. When the chicken is thoroughly cooked, move it from the skillet to a plate and put the heat on a medium setting.

    Whisk six teaspoons of all-purpose flour into half a cup of skim milk. Then add one more cup of milk to it and stir for a few minutes until the flour is totally incorporated and you have a thick, smooth liquid. Remove the skillet from the heat and pour it in. Add 1/3 of a cup of low-fat sour cream, and a handful of shredded cheddar cheese. Then add the rice, chicken and broccoli to this concoction and stir everything together, then move to a baking dish and broil until the cheese is melted.

  3. Creamy Healthy CBBR Soup

    Creamy chicken rice broccoli soup

    Creamy chicken soup!

    Ingredients:

    • Chicken stock (at least five cups)
    • Olive oil
    • Salt and pepper
    • Carrots
    • Celery
    • Onion
    • Garlic
    • Light sour cream
    • Whole wheat flour

    Prep the rice and chicken beforehand as usual, but cook the rice with chicken stock for extra flavor, and saute the chicken in a pan with a teaspoon of olive oil and salt and pepper to taste. Don’t cook the broccoli just yet!

    Remove the chicken from the pan and saute diced carrots, celery, onion and garlic until they just begin to be tender.

    Remove the vegetables from the pan, and add another teaspoon of olive oil and three teaspoons of whole wheat flour. Scrape together any remaining chicken and veggie bits in the pan and stir through. Cook until a golden color emerges.

    Add four cups of chicken stock to the pan, stirring it in about a half a cup at a time. Keep stirring and add a half cup of low-fat sour cream, stir until it’s totally mixed in.

    Now add the chicken and veggies back to the mix. Lower the heat, and allow to simmer for about half an hour. During this time you can steam or boil the broccoli separately.

    When the heating is done, place the rice and broccoli in a bowl first, then add the chicken and veggie mix to create your soup!

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