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Coconut Curry Chicken Over Riced Broccoli – A Delicious Protein Rich Weight Loss Recipe

Last Updated on December 15, 2024 by Arif Chowdhury

If you’re in the mood for something warm, comforting, and packed with flavor, look no further than Coconut Curry Chicken over Riced Broccoli!

This dish combines tender chicken simmered in a creamy coconut curry sauce with finely chopped broccoli, creating a delightful meal that’s both nutritious and satisfying.

Whether you’re trying to lose weight or just want to eat healthier, this recipe is an absolute winner.

Let’s explore the benefits of the ingredients and how to whip up this delicious dish!

Why Choose Coconut Curry Chicken?

Coconut curry is a beloved dish in many cuisines, particularly in Southeast Asia. Its rich flavors and creamy texture make it a favorite comfort food, but it can also be tailored to meet your health goals.

Let’s break down the ingredients that make this dish both scrumptious and nutritious.

The Nutritional Benefits of Chicken

Chicken is a fantastic source of lean protein, crucial for muscle repair and overall health. A 3-ounce serving of skinless chicken breast typically contains about 26 grams of protein and only 2.7 grams of fat.

Protein not only helps with weight management by keeping you full longer but also supports metabolic health.

Broccoli: The Nutrient Powerhouse

Broccoli is not just a side dish; it’s a nutritional powerhouse! A one-cup serving of chopped broccoli has around 55 calories and is loaded with vitamins C and K, fiber, and a variety of antioxidants.

Research shows that diets rich in vegetables can lower the risk of chronic diseases. Specifically, studies have found that including cruciferous vegetables like broccoli in your diet can reduce the risk of certain cancers by up to 20%.

The Magic of Coconut Milk

Coconut milk adds a creamy texture and a hint of sweetness to your curry while providing healthy fats. Unlike many other dairy products, coconut milk is lactose-free, making it suitable for those with lactose intolerance.

A half-cup of coconut milk contains about 200 calories, but it’s also rich in medium-chain triglycerides (MCTs), which can help boost metabolism and promote weight loss.

Curry Spices: More Than Just Flavor

Curry powder is a blend of spices that can include turmeric, cumin, coriander, and chili powder.

Turmeric, one of the primary ingredients, contains curcumin, known for its anti-inflammatory properties. Research suggests that curcumin may help reduce the risk of heart disease and improve cognitive function.

Plus, the spices in curry can enhance metabolism, making this dish not only delicious but also beneficial for your weight loss journey.

Coconut Curry Chicken over Riced Broccoli Recipe

Now that we’ve covered the benefits, let’s dive into the recipe! This dish is easy to prepare, making it perfect for busy weeknights or meal prep.

Ingredients

For the Coconut Curry Chicken:

  • 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
  • 1 tablespoon olive oil
  • 1 teaspoon garlic, minced
  • 1 teaspoon fresh ginger, minced
  • 1 can (13.5 ounces) coconut milk (light or regular)
  • 2 tablespoons curry powder
  • 1 tablespoon fish sauce (optional)
  • 1 tablespoon lime juice
  • Salt and pepper to taste
  • Fresh cilantro for garnish (optional)

For the Riced Broccoli:

  • 4 cups broccoli florets (about 2 heads of broccoli)
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions

Step 1: Prepare the Riced Broccoli

  • Rice the Broccoli: In a food processor, pulse the broccoli florets until they resemble rice or couscous. Be careful not to over-process; you want a nice texture.
  • Sauté the Broccoli: In a large skillet, heat the olive oil over medium heat. Add the riced broccoli and sauté for about 5 minutes, until tender. Season with salt and pepper. Set aside.

Step 2: Cook the Coconut Curry Chicken

  • Sauté Aromatics: In the same skillet, add a bit more olive oil if needed. Add the minced garlic and ginger, sautéing for about 1-2 minutes, until fragrant.
  • Cook the Chicken: Add the chicken pieces to the skillet and cook for about 5-7 minutes, stirring occasionally, until the chicken is browned and cooked through.
  • Add Coconut Milk and Spices: Pour in the coconut milk and add the curry powder, fish sauce (if using), lime juice, salt, and pepper. Stir to combine and bring to a simmer. Let it cook for another 5-10 minutes, allowing the flavors to meld and the sauce to thicken slightly.

Step 3: Assemble the Dish

  • Serve: To serve, place a generous portion of riced broccoli on each plate. Top with the coconut curry chicken and sauce.
  • Garnish: Sprinkle with fresh cilantro if desired for an extra burst of flavor.

Nutritional Information

This recipe serves about four people. Here’s an approximate nutritional breakdown per serving:

  • Calories: Approximately 350
  • Protein: 30 grams
  • Fat: 20 grams
  • Carbohydrates: 15 grams
  • Fiber: 5 grams

This dish is not only filling but also provides a balanced mix of protein, healthy fats, and fiber to keep you satisfied.

Tips for the Perfect Coconut Curry Chicken over Riced Broccoli

  • Use Fresh Ingredients: The freshness of your chicken and vegetables can make a significant difference in flavor. Try to use organic or free-range chicken whenever possible.
  • Adjust the Spice Level: If you prefer a spicier dish, add some red pepper flakes or a chopped chili pepper when cooking the chicken.
  • Make It a Meal Prep Option: This dish holds up well in the fridge, making it perfect for meal prep. Just store the components separately to keep the broccoli fresh.

Making It a Complete Meal

While Coconut Curry Chicken over Riced Broccoli is satisfying on its own, consider pairing it with other dishes for a more complete meal:

  • Quinoa or Brown Rice: Adding a small serving of quinoa or brown rice can enhance the dish’s fiber and nutrient content.
  • Steamed Vegetables: A side of steamed green beans or snap peas can provide additional nutrients and color.
  • Fresh Salad: A light salad with mixed greens, cucumber, and a lemon vinaigrette can complement the rich flavors of the curry.

The Importance of Balanced Nutrition

Incorporating meals like Coconut Curry Chicken over Riced Broccoli into your diet can significantly impact your overall health.

According to the World Health Organization (WHO), a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can reduce the risk of chronic diseases and promote a healthy weight.

Did You Know?

A study published in the Journal of Nutrition found that individuals who consume a higher proportion of their calories from plant-based foods tend to have a 25% lower risk of heart disease compared to those who consume more animal-based foods.

This underscores the importance of including plenty of vegetables in your diet, like the broccoli in this dish.

Conclusion

Eating healthy doesn’t have to mean sacrificing flavor or satisfaction. Coconut Curry Chicken over Riced Broccoli is a delightful dish that proves you can enjoy rich, comforting meals while still supporting your weight loss goals.

With its creamy coconut curry sauce and nutritious riced broccoli, this recipe is sure to become a staple in your kitchen.

So gather your ingredients, roll up your sleeves, and enjoy the deliciousness of a meal that nourishes both your body and your taste buds!