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!

  • 05 Mar 2025
  • Cook time 7 min
  • Prep time 12 min
  • 1 Servings
  • 6 Ingredients

Microwave chicken with broccoli and cauliflower

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:

1 chicken breasts
140g
1/4 cup cauliflower
27g
1/4 cup broccoli
18g
1/8 cup mozzarella cheese
13g
1 dash salt
0.40g
1 dash black pepper
1/10g

Instructions:

1. Season the Chicken:
- 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.
2. Prepare the Vegetables:
- Cut the cauliflower and broccoli into small florets if needed.
3. Combine Ingredients:
- Add the cauliflower and broccoli florets to the dish with the chicken, mixing them together evenly.
4. Microwave Cooking:
- 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).
5. Add the Cheese:
- 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.
6. Final Microwave:
- 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.
7. Serve:
- 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 Size200 grams
Energy
Calories 230kcal11%
Protein
Protein 36g25%
Carbohydrates
Carbohydrates 2.92g1%
Fiber 0.99g3%
Sugar 0.93g1%
Fat
Fat 6g7%
Saturated 2.32g8%
Cholesterol 110mg-
Vitamins
Vitamin A 33ug4%
Choline 140mg25%
Vitamin B1 0.17mg14%
Vitamin B2 0.34mg26%
Vitamin B3 14mg89%
Vitamin B6 1.27mg75%
Vitamin B9 40ug10%
Vitamin B12 0.43ug18%
Vitamin C 30mg32%
Vitamin E 0.88mg6%
Vitamin K 22ug19%
Minerals
Calcium, Ca 120mg9%
Copper, Cu 0.08mg9%
Iron, Fe 0.81mg7%
Magnesium, Mg 50mg12%
Phosphorus, P 400mg32%
Potassium, K 630mg19%
Selenium, Se 36ug65%
Sodium, Na 240mg16%
Zinc, Zn 1.55mg14%
Water
Water 150g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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