Chicken and Broccoli Quinoa

 

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A Broccoli, Chicken and Quinoa Bake That Will Impress All Your Party Guests

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Healthy Meal: Chicken Broccoli Quinoa

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Place broccoli florets on top of quinoa. Cover and cook until broccoli and quinoa are tender and water is absorbed, about 5 minutes. Place broccoli and butter into a microwave-safe bowl; add just enough water to cover the bottom of the bowl.

Cover and steam in the microwave until tender, about 8 minutes. Combine chicken mixture and broccoli with the quinoa until well mixed. An easy an delicious dinner recipe all cooked in one pan!

Made with hearty nutritious quinoa, lean chicken, vitamin rich broccoli and cheddar cheese for. Pour mixture into bowl to be combined with chicken, broccoli and quinoa. Mix all ingredients to combine. Pour contents into casserole dish, spreading evenly with a spatula. Top with remaining 1/3 cup of shredded cheese and sprinkle breadcrumbs over top.

Add oil to pan and when hot, add chicken pieces. Cook, stirring occasionally, for about 3-4 minutes, until lightly browned. Add quinoa to pan, and cook another 2 minutes. Remove from heat and stir in broccoli, soup, sour cream, and water.

Remove all veggies from the skillet and set aside. Next add the whole chicken breasts, garlic, quinoa, 3 1/2 cups chicken broth, 1/2 teaspoon salt, 1/2 teaspoon crushed red pepper, 1/4 teaspoon black pepper. Stir and bring to a simmer. Add the chicken to the skillet and cook until browned on all sides and cooked through, about 10-12 minutes. Reduce the heat to medium and add the broccoli and tomatoes to the pan with more olive oil if needed, and warm through.

Meanwhile, cook the quinoa. Rinse it in a fine mesh strainer under cold water first. Stir in quinoa, broccoli, chicken, and mayonnaise. Spoon mixture into a 2-quart glass or ceramic baking dish coated with cooking spray.

Turn heat down to low, add broccoli and simmer covered for 3 minutes. Stir in quinoa, chicken, Greek yogurt, 3/4 cup of the cheese, salt and pepper. This Broccoli and Cheese Chicken Quinoa Casserole is a healthy dinner idea that will rock your taste buds!

A light and creamy casserole filled with broccoli, chicken, quinoa and cheese!

List of related literature:

4 When the quinoa is ready, add the sesame oil and scallion greens, fluff with a fork, and taste and adjust the seasoning.

“How to Cook Everything The Basics: All You Need to Make Great Food-With 1,000 Photos” by Mark Bittman
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3 Stir the basil and parmesan cheese into the chicken mixture, add salt and pepper to taste, and serve over the quinoa.

“Glycemic Index Diet For Dummies” by Meri Reffetto
from Glycemic Index Diet For Dummies
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WHY THIS RECIPE WORKS: With its hearty flavor, chewy texture, and complete protein properties, quinoa has increasingly become a popular side dish.

“The Complete Cooking for Two Cookbook: 650 Recipes for Everything You'll Ever Want to Make” by America's Test Kitchen
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WHY THIS RECIPE WORKS: Quinoa makes a stellar side dish, but we wanted this grain to be at the center of a robust, flavorful vegetarian casserole with layers of flavor and a cheesy topping.

“The New Family Cookbook: All-New Edition of the Best-Selling Classic with 1,100 New Recipes” by America's Test Kitchen
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Transfer the quinoa to a large bowl and toss together with the feta, tomato puree, parsley, chives, and dill.

“Absolutely Avocados: 80 Amazing Avocado Recipes for Every Meal of the Day” by Gaby Dalkin
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Add a couple of large minced cloves of garlic and arrange the steamed spinach and a handful of chopped almonds around the chicken, drizzling with more olive oil if you like; cover and cook for another minute or

“Mark Bittman's Kitchen Express: 404 inspired seasonal dishes you can make in 20 minutes or less” by Mark Bittman
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In this recipe you can substitute long grain brown organic rice for the quinoa if you’d like, but do try the quinoa.

“Detox Diets For Dummies” by Gerald Don Wootan, Matthew Brittain Phillips
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We wanted a simple quinoa pilaf with light, distinct grains and great flavor.

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In small bowl, stir together broth and flour; add to skillet along with kale and cranberries.

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Gently stir shredded chicken, remaining 2 tablespoons butter, parsley, chives, and lemon juice into risotto.

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Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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63 comments

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  • I get it,but you make the assumption the body breaks down all protein equally and efficiently…that has various factors involved, energy levels, stress levels, body temperature. The sort of variances you get…are perfectly fine. there literally is no need to count every gram.

  • As expert, I’m sure Fenoboci Diet Plan can be good way to lost tons of weight. Why not give it a shot? maybe it can work for you too. 

  • This video has great advice, but I’m not sure about the best diet plan which i should use, only because I have never used any. Anyone tried the Fenoboci Diet Plan? I have heard several people talk about extraordinary things about Fenoboci Diet Plan.

  • Do both worlds. Clean eat for 2 to 3 weeks. Use dry seasoning on your chicken to keep the flavor profile different. Then for 1 day on a day you have time do a iifym. People do the chicken rice broccoli, and that hits your macros, but you still have to feed your micro nutrients. Doing the same meal day after day for an extended period of time will leave you micro defincent over time.

  • I love cooking by myself, and I have a lot of cook books with thousands of recipes. I enjoy trying different recipes and generally enjoy the food, but due to my work and tight schedule I’ve developed an issue with my weight. I was aware that I’m not going to start exercising, so I had to change something in my diet. As I mentioned before, I have a lot of cook books in my collection, but I started to purchase and collect healthy food cook books, so I could lose my weight and retrieve my previous condition. I’ve been cooking according to these cook books since, but I didn’t have any specific results. I lost some weight, but it wasn’t any spectacular. But, I came across one specific book on the internet, and because I collect cook books and recipes, I decided to give it a try. So, I gave it a try and I’ve been cooking according to this book so far, and I was amazed by the results. I’ve lost 6 lbs in only 3 weeks. This was exactly what I was looking for. I didn’t want to lose the weight very quickly, but in a more healthy manner instead. So, I’m quite happy with this book, it’s gonna be part of my cook book collection for a long time and I definitely recommend it to everyone.
    http://www.koreanbeautyproducts.org

  • You’re talking out of my soul! My goal is to focus on me and my feelings more. I want to make more of what is good for me without letting me pull down of people because they think they know better what I need and what not. Currently I read your Ebook’s and you inspire me every day! Thank you so much for your honesty, emotions and motivation! At the moment I’m stuck in the worst vicious circle of my life but it gives me strength to see that I can change something….everything! Thanks!!

    (I hope you understood my broken english.)

  • So many great recipes. I really enjoy cooking and this gives me tons more options. The recipes are delicious. It makes dieting and facilitating a life-style change so much easier. https://plus.google.com/b/100192683521661748811/100192683521661748811/posts/7CVXdWwsH7Y

  • Dude love you’re videos, cool outfits that u sell, but didn’t learn anything that i didn’t know already, but keep it cool and God bless with your clothing line, which is AWESOME by the way

  • Hello everyone,
    What would you say to having a meal such as the one described but with red split lentils replacing the Quinoa? The lentils have like 24g of protein per 100g as well as 50g of carbs (no sugars really)

  • THis is exaclt it He said ti himself “Everyones entitles to their own opintion” its not proper science. Eat wht you know your body needs. Everyone actually knows they just don’t wann think for themselves.

  • when you eat like this all the time, its amazing how much better and different you feel. i throw in a good complete multi vitamin but alot of people dont believe in that. your choice =P

  • What I don’t understand is why bodybuilders mix chicken with BROCOLLI. Why Brocolli only and not other vegetables? I don’t understand that.

  • That looks really good! I’ve always been afraid to try quinoa, but I think I could eat it with all that cheese and yumminess. Thanks for sharing!

  • Hi guys.. Everything is still going well with me. I am still taking Garcinia for maintenance and have maintained all my weight loss. Very happy. Again I buy its on website https://www.facebook.com/765065123599853/photos/a.768004976639201.1073741828.765065123599853/768004113305954/?type=3&pidid=24d1a544-6683-4792-8ab1-0bb479b4fbea Enjoy:)

    The Ultimate Meal For Muscle Growth & Fat Loss Bodybuilders protein bowl

  • I’m just a normal dude. But im 33 so metabolism isn’t like it was when i was 24 years old. I eat chicken and rice maybe 2-3 days a week. I workout (Lift, Cardo, etc) 4-5 days a week so it’s a happy medium. Eating meals like that 6-7 times a day all week is crazy and i dont understand how some guys do that for gains. If i did that i would weigh 400 pounds lol

  • In my opinion IIFYM only works if you’re super young and have that fire metabolism or your chemically assisted, other than that if you’re over say 25 and natty that sh*t is just going to make you fat.

  • The eat chicken everyday,and that’s the only thing i eat,im barely a teenager so i can’t cook anything up,my parents have work,and im Alone 23/7

  • …why everything on youtube has to be always on the extreme side…???

    i understand what you are sayin,
    and i have a lot of respect for discipline.
    i just couldnt do it like that��

    hell no������

  • I always go by this theory, eat and train as much as the body allows it, give your best but dont force yourself beyond your limits and then try to keep that line for which you have worked the most.

  • Eating is the worst part for me. I have no issues going to the gym and working out consistently, but I never know what I should be eating.

  • Hey, would you say a full fat greek yoghurt with less sugar is better or a low fat with more sugar? i consume around 250g most days with oats, walnuts and bananas for a meal. The low fat one has around 15/20g per 250g of yoghurt whilst the other has around 5/10 but more fat. All help welcome! thanks

  • Another great recipe! Like you said, I imagine this having a really good texture.

    I also liked your directions on how to make a roux: I don’t think that anyone would have any trouble making this dish because your instructions are so clear.

    I also wanted to say that I like how you go over the ingredients before your recipes-and I’m jealous that all your bowls match, haha
    ��

  • I do the chicken,rice and veg and fish,rice and veg

    I do on my “days” off eat still good but different foods to keep my mind in the game

    Never thought the hardest part of building up my body (non comp) was going to be the diet

    Oh and I do the oh so popular shake for the rest of my caloric intake (yummy)

  • Do not forget the genetic background, nutrient absorption, hormone balance! It depends on these things what, when and how much we eat! A white boy will never have a tooth like yours, they can eat as much calcium they want! Never!

  • Best protien is tuna fish. If your trying lose fat why would you eat carbs that is going to turn into fat? best diet is to eat protien rich foods and very little carbs and weight training. why cook vegetables and lose the nutrients?

  • This is not a “bro diet” smh wtf. Bro science.bro split. Shits getting gay. Chicken rice and broccoli been a body building staple for 100 years. Smh

  • Have you ever heard of ordinary people burning fat-and enjoying three full scrumptious meals at the same time? Just google Ready Set Belly Blast to discover more.

  • @ 7:30 THANK YOU!!!! �� �� �� �� I was like this dude is not American I know he can cook there is no way he is only putting salt on his chicken and potatoes…

  • A Foolproof, Science-Based System that’s Guaranteed to Melt Away All Your Unwanted Stubborn Body Fat in Just 14 Days… No Matter How Hard You’ve Tried Before! http://terra2000.club/2weekdiet.html

  • @Mailo542007 
    Yeah. I agree with you!It gives me proper understanding when
    & how my body is working out. I was eating & working in a
    proper manner that really helped my muscles to make progress.
    It got the fastest possible track of muscular growth & muscle
    toning.

  • Those are not the only three foods to build muscle that is stupid. Fuck eating the same thing everyday that chicken is going to taste like dry cardboard and that broccoli is going to make you nauseous.

  • Cheers for this, been searching for “female bodybuilding diet menu” for a while now, and I think this has helped. Ever heard of Davidbiy Bodybuilder Tipster (search on google )? Ive heard some awesome things about it and my work buddy got great success with it.

  • @SeCretoOFPleAsure >>>
    I am 45yrs old now and was trying all sorts of diets over recent
    yrs and training but nothing has really worked for me. Until I
    found this very wonderful program! I have found that Ive lost a lot
    of flab and started to get firm in places that I used to bounce
    around a lot. So personally I recommend this product.

  • You ought to regularly monitoring your weight, setting realistic goals getting helps from family and friends to lose excess weight safely.

  • This is so wrong. The best I have ever looked, the only time I ever had a six pack is when I religiously followed the Chicken Breast, Brown Rice and Broccoli diet.

  • If I was bulking up, I’d probably go with something like this:

    (1 week groceries):

    1.) A few potatoes, cooked with a bit of avocado or olive oil

    2.) A few servings of green beans

    3.) A few servings of broccoli

    4.) A serving of spinach

    5.) A few bananas

    6.) A few oranges

    7.) Several servings of fresh or frozen berries

    8.) A few servings of lentils

    9.) A few servings of rice (doesn’t really matter what kind)

    10.) A few servings of some kind of bean, adzuki or anasazi beans among others are very good

    11.) A few servings of cauliflower

    12.) Several servings of salad-carrots, celery, romaine lettuce, cucumber, olive oil or avocado dressing

    13.) Several servings of nuts/seeds-mainly pumpkin seeds, sunflower seeds, walnuts, pistachios, cashews, almonds and peanuts

    14.) A few servings of wild caught salmon

    15.) A few servings of organic chicken or turkey

    16.) A few servings of pasture raised eggs

    17.) A few servings of high quality beef, bison or lamb

    18.) An apple

    19.) One serving of dark chocolate

    20.) A few servings of avocado

    21.) A few servings of muscle milk

    22.) Water.

    -Work out the bod! �� Lots and lots of both endurance and power lifting (for my own relative size/strength, etc.). ALL muscles, stretch them first, stretch them afterward, include some cardio as well.

    If I was cutting:

    -Same foods, minus the rice, potato, banana, orange, and apple. (Lower carb, some protein, still some fat) Workout would be focusing on stabalizer muscles, abs, cross/twisting sit ups, even more emphasis on “hard to get to” muscles, diet would be even cleaner, emphasis on veg, very lean animal protein, and some water.

    Ok, now bring on the critiques.. ��

  • Hey man how you doing I’m malik from boston and I am a 350 pound 18 years old and I am extremely over weight. Ive been seen by so many doctors telling me the same things over and over again and im tired of it. I wanted your advice on what you think I can do to lose lots of weight so that I can feel healthy and be proud of the way I look. P.s I’m a huge fan.
    Malik

  • I’m a IIFYM kinda guy, I get protein in as a priority and then fit everything else around it. That being said, I’m not filling in the rest with junk or processed food, everything still comes from whole sources. I don’t have the dedication to eat chicken, rice and broccoli all the time, and quite frankly why would you want to? I don’t like eating the same thing two days in a row let alone all the time! Why would you suck all the fun out of food, making yourself dread meal times when you can get the same benefit from a whole range of things?

    Too many people make the mistake of trying to emulate the pros. Workouts, food, whatever. Unless you’re taking AAS and massively ramping up your protein synthesis you’re going to end up disappointed!

  • Yum! This looks amazing! I’ve always wanted to try making quinoa. Thanks for sharing! New subscriber here �� Looking forward to seeing more delicious food ideas! Hope we can support each other!

  • Hello:) Did you tried the Fat Blaze Factor (do search on google)? Ive heard a number of amazing things about it and my bro burned lots of unwanted fats… 

  • I’m finna get Panda Express tomorrow then ima start eating grilled chicken and a rice and broccoli so I can lose some weight so I can actually gain muscle

  • You can substitute black beans instead of chicken, A cup of black beans with a cup of Quinoa and broccoli along with vegan “Daiya” chedder. Daiya” brand vegan cheese is soy and gluten free. Season it up with a little salt and cayenne pepper and you have a winner!

  • Don’t listen to this idiot he doesn’t know that it is to be fat I was 346 lbs at my worst ate chicken brown rice and broccoli meal prep (2 trays a day) drank a lot of juices to replace cravings, and in 3 months I was 298. IT Works TRUST ME

  • Most of the body builders I know take a day out of the week, like Sunday, to do all of the food prep for that week. Either by cooking the meals in a slow cooker, or already prepping the ingredients to make the cooking process faster. Also the reason Chicken has become a staple is how easy it is to keep track of the fat and protein in them. Take Fish for example. There are a lot of different fish with different protein and fat content, as well as mercury and other stuff you don’t want to put in your body.

  • Ohhh my fucking god i get into this diet and now i shouldnt eat chicken and broccoli… wtf am i gonna eat then? Im fucking starving

  • What if you are on a medication Mirtazapine (me) which increases apatite for fatty carb rich foods. I’m constantly craving these foods

  • Good paleo cook book to get one started in their paleo journey. Paleo is a great way to live and eat. In 45 days I have lost close to 30lbs with the only thing changed is the way I eat. These are very basic recipes that will get you to see one does not need carbs and processed food to survive and thrive. Visit here to get your copy https://t.co/FNf8HuTBGr.

  • I cant afford housing I live in my car & I eat 5-7 mcchickens a day cheaper than rent & going to law school rn already have job lined up for 100k first year. People like those in this comment section (pretty much everyone) who dont appreciate “clean food” and have to season and eat shit, even once a month, make me so annoyed (if you feel like you have to eat shit once a month, or if you are not grateful for every bite of clean food, then you dont appreciate what you have). I’m living in my car in order to pay for school and dont have access to food like that due to no fridge & yeti cooler money is better spent on school. I would be very happy if I had my own kitchen & fridge. I’d steam tons of veggies, I’d eat grilled chicken made from home, and maybe a little bit of rice. And if I want flavor? A small amount of sweet and sour sauce. A different sauce each day. And I’d he so happy. Yet you and most others cant “eat the same thing everyday.” Really fucked up from my perspective.

  • It depends on the gear they are taking. Faster recocery needs more coplex meals more often. A normal Natral would require less. But still a lot.

  • we really can’t eat anything lmao, there’s studies that show that something is good for you and then the next minute it’s bad for you, if you want to lose weight eating chicken and rice and doing multiple sit ups help

  • You made a click bait video about not eating Chicken, rice and broccoli all while saying how it’s still good for you and there is nothing wrong with it. In fact that’s what your eating while making this video.

  • I basically watch all of these videos to try and figure out if after I just got high and ate an entire box of Oreos if it will kill my growth

  • This is why I love protein powders. I just eat whatever I want (Still kinda healthy) as long as Im in my calorie limit and just supplement with protein if I’m still lacking.

    imo as long as you dont intend to compete there’s no need to do it clean.

  • can you sub out the broccoli for something else brad as I hate broccoli sorry I know it’s good for fat burning and stuff but tastes rank

  • I just had my chicken, fish broccoli after 16h fasting. It was delicious ��
    Btw I lost it on 5 minutes. Talking about nothing. Im out

  • Lol �� that’s not how he really talks by the way this is my own impression…. I’m just here because I hate hearing chicken �� and rice �� bro…. Chicken �� and rice ��… I’m like that’s disgusting �� I’m not doing that.

  • Hold on broccli has vitamin K1 not K2 so it will not do anything for your bones. It will only help with blood coagulation. Only vitamin K2 helps mobilize calcium into bone.

  • Nowadays, professional bodybuilders hardly eat vegetables at all. A typical professional bodybuilder diet would be like.

    1. 12 egg whites. 1 bowl oatmeal.
    2. 8 oz chicken breast. 2 cups white rice.
    3. 8 oz chicken breas. 2 cups white rice.
    4. 12 oz sirloin steak. Baked.potato
    5. 8 oz chicken breast. 2 cups white rice.
    6. 10 oz tilapia. Large green salad.
    7. Protein shake.

  • I personally love eating Broccoli, Chicken, and Brown Rice together. I eat it everyday for lunch. Is this ok? I’m seeing results, and anytime I try different foods I end up unsatisfied and craving my go to meal; chicken and broccoli with rice

  • Agh….we are tired,they are telling us to eat brocoli, chicken without skin n small amount (50g )of rice once a day,n u are here telling us to stop!do u guys want us to to eat grass like cows,u pple stop confusing us!augh……..

  • Did you actually say anything about why you shouldn’t eat chicken, rice & broccoli? Because that’s a pretty unnecessary title that only confuses people. It’s convenient because of the simplicity of only measuring 3 ingredients, yes. But what should people that aren’t aiming to compete in bodybuilding eat instead? It’s miles better than chugging down shakes all day long because they don’t understand excatly what they should be eating

  • Best protien is tuna fish. If your trying lose fat why would you eat carbs that is going to turn into fat? best diet is to eat protien rich foods and very little carbs and weight training. why cook vegetables and lose the nutrients?

  • To be honest. The only diet that gave me a six pack was the Chicken Breast, Brown Rice, and Broccoli diet. It works better than any other diet I have been on.