WW Low-Point Herb-Crusted Chicken with Broccoli and Chicken Rice Recipe
Introduction
If you’re searching for a flavorful and satisfying meal that aligns with your Weight Watchers (WW) goals, look no further than this Herb-Crusted Chicken with Broccoli and Chicken Rice. This dish combines the savory and aromatic flavors of herb-crusted chicken with the freshness of steamed broccoli and a perfectly balanced serving of chicken rice. Not only is this meal delicious, but it is also a low-point option, making it a fantastic choice for anyone following WW or simply seeking a healthy and nutritious meal. This comprehensive guide includes detailed instructions, ingredient measurements, and nutritional information to help you prepare this fantastic dish with ease.
Ingredients
For the Herb-Crusted Chicken:
- Chicken Breasts: 4 boneless, skinless chicken breasts (about 1.5 pounds). Provides a lean source of protein for the meal.
- Olive Oil: 2 tablespoons. Used for coating the chicken and enhancing flavor.
- Garlic Powder: 1 teaspoon. Adds a rich, aromatic flavor.
- Onion Powder: 1 teaspoon. Contributes to the overall savory profile.
- Dried Oregano: 1 teaspoon. Imparts a classic herbal flavor.
- Dried Basil: 1 teaspoon. Complements the oregano with its sweet and slightly peppery taste.
- Paprika: 1/2 teaspoon. Adds a mild smokiness and color.
- Salt: 1/2 teaspoon, or to taste. Enhances the flavors of the herbs and chicken.
- Black Pepper: 1/4 teaspoon. Freshly ground for a bit of heat.
For the Steamed Broccoli:
- Broccoli Florets: 4 cups. Provides a nutrient-rich, zero-point vegetable.
- Water: 1 cup. For steaming the broccoli.
- Lemon Juice: 1 tablespoon. Adds a refreshing, tangy flavor to the broccoli.
- Salt: 1/4 teaspoon. To taste.
- Black Pepper: 1/4 teaspoon. Freshly ground for seasoning.
For the Chicken Rice:
- Chicken Breast: 1 cup, cooked and diced. Adds protein to the rice.
- Brown Rice: 1 cup, uncooked. A whole grain that provides fiber and texture.
- Low-Sodium Chicken Broth: 2 cups. Adds flavor to the rice without extra points.
- Garlic Powder: 1/2 teaspoon. Enhances the flavor of the rice.
- Onion Powder: 1/2 teaspoon. Adds depth to the rice.
- Paprika: 1/4 teaspoon. Adds a subtle smokiness.
- Salt: 1/4 teaspoon. To taste.
- Black Pepper: 1/4 teaspoon. Freshly ground for seasoning.
Instructions
- Prepare the Chicken Breasts:
Preheat your oven to 375°F (190°C). Pat the chicken breasts dry with paper towels. This ensures that the herb coating sticks well and helps achieve a crispy texture. - Season the Chicken:
In a small bowl, mix together 1 teaspoon of garlic powder, 1 teaspoon of onion powder, 1 teaspoon of dried oregano, 1 teaspoon of dried basil, 1/2 teaspoon of paprika, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. Rub the mixture evenly over both sides of each chicken breast. - Coat the Chicken:
Lightly brush each seasoned chicken breast with 2 tablespoons of olive oil. This helps the herbs adhere and promotes browning in the oven. - Bake the Chicken:
Place the seasoned chicken breasts on a baking sheet lined with parchment paper or a lightly greased rack. Bake in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F (74°C) and the juices run clear. The chicken should be golden brown and crispy on the outside. - Prepare the Broccoli:
While the chicken is baking, prepare the broccoli. Fill a large pot with 1 cup of water and bring to a boil. Place the broccoli florets in a steamer basket or a heatproof colander set over the boiling water. Cover and steam for 4-5 minutes, or until the broccoli is tender but still bright green. - Season the Broccoli:
Transfer the steamed broccoli to a serving bowl. Drizzle with 1 tablespoon of lemon juice and season with 1/4 teaspoon of salt and 1/4 teaspoon of black pepper. Toss gently to coat. - Cook the Chicken Rice:
In a medium saucepan, combine 1 cup of uncooked brown rice and 2 cups of low-sodium chicken broth. Stir in 1/2 teaspoon of garlic powder, 1/2 teaspoon of onion powder, 1/4 teaspoon of paprika, 1/4 teaspoon of salt, and 1/4 teaspoon of black pepper. - Simmer the Rice:
Bring the mixture to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for 45-50 minutes, or until the rice is tender and the liquid is absorbed. Fluff the rice with a fork. - Add Chicken to Rice:
Stir 1 cup of cooked and diced chicken breast into the cooked rice. Mix well to combine. - Serve the Meal:
Slice the baked herb-crusted chicken breasts into portions. Serve alongside a generous helping of steamed broccoli and a portion of chicken rice.
Nutritional Information
Per Serving (1 chicken breast, 1 cup broccoli, and 1/2 cup chicken rice):
- Calories: 350
- Total Fat: 10g
- Saturated Fat: 2g
- Cholesterol: 80mg
- Sodium: 500mg
- Total Carbohydrates: 30g
- Dietary Fiber: 6g
- Net Carbohydrates: 24g
- Protein: 30g
WW Points
Based on the WW points system, each serving of this Herb-Crusted Chicken with Broccoli and Chicken Rice is approximately 3 SmartPoints. This calculation accounts for the lean protein, low-fat preparation methods, and the use of zero-point vegetables.
Useful Information
- Choosing Chicken: Use boneless, skinless chicken breasts for a lean protein option. Ensure that they are properly seasoned to maximize flavor.
- Steaming Broccoli: Steaming preserves more of the broccoli’s nutrients compared to boiling and helps maintain its crisp texture.
- Brown Rice: Brown rice provides more fiber and nutrients than white rice, making it a healthier choice.
Tips for Success
- Ensure Proper Baking: Use a meat thermometer to check that the chicken has reached 165°F (74°C) to ensure it is fully cooked and safe to eat.
- Avoid Overcooking Broccoli: Steaming for too long can cause broccoli to become mushy. Aim for a tender yet crisp texture.
- Rice Consistency: If the rice is too firm after cooking, add a splash of chicken broth and let it simmer for a few more minutes. If it’s too soft, reduce the cooking time next time.
Storing and Reheating
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freezing: For longer storage, freeze individual portions of chicken, broccoli, and rice in freezer-safe containers. They can be frozen for up to 3 months. Thaw in the refrigerator before reheating.
- Reheating: Reheat in the microwave or on the stovetop until heated through. Add a splash of water or broth to the rice if needed to restore moisture.
Conclusion
This WW Low-Point Herb-Crusted Chicken with Broccoli and Chicken Rice recipe is a wholesome and flavorful meal that fits perfectly into a Weight Watchers plan. By combining a savory herb-crusted chicken with nutrient-rich broccoli and satisfying chicken rice, this dish offers a balanced and delicious option that’s easy to prepare and delightful to eat. With detailed instructions, ingredient measurements, and nutritional information, this guide ensures that you can enjoy a healthy, low-point meal with confidence. Whether for a weeknight dinner or a meal prep staple, this recipe is a great addition to your healthy eating repertoire.