Pulled chicken e broccoli
gourmet
Preparation time
15 minutiDifficulty
FacileCooking time
1 ora e 15 minutiServings
4Immagina un pranzo sano e delizioso, pronto per essere gustato ovunque ti trovi. Il tenero pulled chicken, cucinato lentamente con spezie aromatiche, si fonde perfettamente con il riso integrale e i broccoli al vapore, per un pasto completo e bilanciato. Ideale per una giornata in ufficio o un picnic all'aperto, questo piatto ti ricaricherà con gusto e ti farà sentire pronto ad affrontare il resto della giornata. Conservabile fino a 4 giorni, è perfetto per essere preparato in anticipo e gustato ovunque ti portino i tuoi impegni!
Ingredients
- Chicken breast500 g
- Broccoli300 g
- Chicken broth200 ml
- Brown rice200 g
- Garlic2 cloves
- Barbecue sauce2 tablespoons
- Sweet paprika1 teaspoon
- Red onion1 u (150 g)
- Cumin1 teaspoon
- Fine saltto taste
- Extra virgin olive oilto taste
- Black pepperto taste
Procedure
0. In a saucepan, sauté the chopped onion and garlic with a drizzle of oil until golden. Add the chicken breasts, chicken broth, and spices (paprika, cumin, salt, and pepper). Cover and simmer over low heat for about 40 minutes, until the chicken is tender.
1. Once cooked, remove the chicken from the pot and shred it finely with two forks. Add a little of the cooking liquid to keep it juicy and, if desired, a couple of tablespoons of barbecue sauce for a smoky touch.
2. Meanwhile, cook the brown rice according to the package instructions. Add a pinch of salt while cooking.
3. Wash the broccoli and steam it for about 5-7 minutes, until tender but still a nice bright green.
4. In a lunch box, arrange a layer of rice, a portion of pulled chicken, and steamed broccoli on the side. You can drizzle with extra virgin olive oil and sprinkle with pepper.
5. You can store pulled chicken in the refrigerator for up to 3-4 days in an airtight container. It's perfect for reheating in the microwave during lunch breaks, or it can be enjoyed cold at an outdoor picnic.
6. This dish retains its flavor and texture well even the next day, making it an excellent choice for making ahead.
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Creation date Sep 25, 2024
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Nutritional Values
Nutritional values per serving
*The nutritional values shown are calculated based on the ingredients provided by the user and represent an average estimate, without taking into account any variations due to cooking methods or other external factors. The information on ingredients is based on generally accepted data and may vary depending on the brand, product quality, and specific preparation conditions. Therefore, the maximum accuracy of the data provided cannot be guaranteed. For precise nutritional information, we recommend consulting a nutrition professional or using specific analysis tools.