High Protein Broccoli Rice Bowl

Ingredients You Will Need

To make this delicious meal you will need to gather several fresh items from your local grocery store or your pantry at home. Please make sure to measure your ingredients carefully to ensure the best texture and the most accurate nutritional balance for your fitness goals.

• Fresh broccoli florets weighed at 450 grams to make your rice
• Chicken breast or firm tofu weighed at 300 grams for your protein
• Large eggs used as a secondary protein source 2 units
• Olive oil or avocado oil for cooking 2 tablespoons
• Fresh garlic cloves finely minced 3 units
• Fresh ginger grated for extra zing 1 tablespoon
• Low sodium soy sauce or coconut aminos 2 tablespoons
• Fresh lemon juice or lime juice 1 tablespoon
• Red bell pepper thinly sliced 1 unit
• Small red onion diced finely 1 unit
• Salt and black pepper to taste according to your preference
• Sesame seeds for a crunchy garnish 1 teaspoon
• Fresh cilantro or green onions chopped for topping 2 tablespoons

Step by Step Method

1. The very first thing you need to do is prepare your broccoli rice by taking your fresh florets and placing them into a food processor. Pulse the machine several times until the broccoli looks like small grains of rice but be careful not to over process it or it will turn into a wet mush.
2. If you do not have a food processor you can use a standard box grater to shred the broccoli by hand which works just as well and gives you a slightly thicker texture that some people prefer.
3. Once your broccoli rice is ready set it aside in a large bowl and move on to preparing your main protein source such as your chicken breast or your firm tofu. Cut your protein into small bite sized cubes that are roughly the same size so that they cook evenly and quickly in your pan.
4. Place a large nonstick skillet or a wok over medium heat and add one tablespoon of your chosen oil to the pan. Allow the oil to get hot for a minute before adding your protein cubes to the surface of the pan.
5. Season your protein with a little bit of salt and pepper then cook it until it is golden brown on all sides and fully cooked through the middle. Once it is finished remove the protein from the pan and set it aside on a clean plate.
6. In the same pan add the remaining tablespoon of oil along with your diced red onion and sliced bell peppers. Stir these vegetables frequently for about three to four minutes until they start to become soft and fragrant.
7. Add your minced garlic and grated ginger to the pan with the vegetables and stir constantly for about thirty seconds so that the garlic does not burn but releases its wonderful aroma.
8. Now it is time to add your 45 grams of broccoli rice per serving into the pan with the other vegetables. Turn the heat up slightly and toss everything together so the broccoli gets coated in the flavorful oil and aromatics.
9. Cook the broccoli rice for only three to five minutes because you want it to stay slightly crisp and bright green rather than becoming soggy and dull.
10. While the broccoli is cooking you can whisk your two eggs in a small bowl and then push the vegetables to the side of the pan to create an empty space. Pour the eggs into that space and scramble them quickly before mixing them back into the rest of the vegetable mixture.
11. Pour your soy sauce and lemon juice over the entire mixture in the pan and give it one final toss to make sure every ingredient is seasoned perfectly.
12. Add your cooked protein back into the pan and stir it for one more minute just to warm it through and combine all the delicious flavors together.
13. Divide the mixture into your serving bowls and top each one with sesame seeds and fresh cilantro or green onions for a beautiful professional look.