Microwave chicken with broccoli and cauliflower
Quick and Healthy Microwave Chicken with Broccoli and Cauliflower Recipe: Enjoy a delicious, low-carb meal featuring tender chicken breast, fresh cauliflower and broccoli florets, and a touch of melted mozzarella cheese, all seasoned with a dash of salt and black pepper. Perfect for busy weeknights!
- 29 Apr 2024
- Cook time 7 min
- Prep time 12 min
- 1 Servings
- 6 Ingredients
Microwave chicken with broccoli and cauliflower is a quick, easy, and nutritious meal that you can prepare in just a few minutes. This recipe combines lean chicken breast with the wholesome goodness of broccoli and cauliflower, all topped with melted mozzarella cheese for added flavor. Perfect for a busy day or a quick lunch, this dish is both satisfying and healthy.
Ingredients:
Instructions:
- Place the chicken pieces in a microwave-safe dish.
- Add a dash of salt and a dash of black pepper to the chicken, making sure to coat the pieces evenly.
- Cut the cauliflower and broccoli into small florets if needed.
- Add the cauliflower and broccoli florets to the dish with the chicken, mixing them together evenly.
- Cover the dish with a microwave-safe lid or plastic wrap, leaving a small vent for steam to escape.
- Microwave on high for 4-5 minutes. Cooking times can vary depending on the microwave wattage, so check the chicken for doneness. The internal temperature should reach 165°F (74°C).
- Carefully remove the dish from the microwave and remove the cover.
- Sprinkle the mozzarella cheese evenly over the top of the chicken and vegetable mixture.
- Return the dish to the microwave and cook on high for an additional 30 seconds to 1 minute, or until the cheese is melted and bubbly.
- Allow the dish to cool for a minute before serving.
- Enjoy your microwave chicken with broccoli and cauliflower immediately!
Tips:
- Use fresh or thawed frozen vegetables for the best texture.
- Cut the chicken breast into even pieces to ensure it cooks thoroughly and evenly.
- Use a microwave-safe dish with a lid or cover it with microwave-safe plastic wrap to trap steam and cook the ingredients evenly.
- You can add a splash of water or chicken broth to keep the chicken moist.
- Be careful when removing the dish from the microwave, as it will be very hot and may release steam.
With just a few simple ingredients and minimal preparation, microwave chicken with broccoli and cauliflower can be a lifesaver for those hectic days when you need a healthy meal fast. This dish offers a balance of protein, fiber, and cheesy goodness that you can feel good about eating. Give it a try and enjoy a delicious meal with minimal effort!
| Nutrition Facts | |
|---|---|
| Serving Size | 200 grams |
| Energy | |
| Calories 230kcal | 9% |
| Protein | |
| Protein 36g | 25% |
| Carbohydrates | |
| Carbohydrates 2.92g | 1% |
| Fiber 0.99g | 3% |
| Sugar 0.93g | 1% |
| Fat | |
| Fat 6g | 7% |
| Saturated 2.32g | 8% |
| Cholesterol 110mg | - |
| Vitamins | |
| Vitamin A 33ug | 4% |
| Choline 140mg | 25% |
| Vitamin B1 0.17mg | 14% |
| Vitamin B2 0.34mg | 26% |
| Vitamin B3 14mg | 89% |
| Vitamin B6 1.27mg | 75% |
| Vitamin B9 40ug | 10% |
| Vitamin B12 0.43ug | 18% |
| Vitamin C 30mg | 32% |
| Vitamin E 0.88mg | 6% |
| Vitamin K 22ug | 19% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.08mg | 0% |
| Iron, Fe 0.81mg | 7% |
| Magnesium, Mg 50mg | 12% |
| Phosphorus, P 400mg | 32% |
| Potassium, K 630mg | 19% |
| Selenium, Se 36ug | 65% |
| Sodium, Na 240mg | 16% |
| Zinc, Zn 1.55mg | 14% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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