BROCCOLI AND TOMATO FRITTATA
PREP TIME 10 MIN. – COOK TIME 17 MIN. READY IN 27 MIN. – SERVINGS 4
6 large eggs ½ medium bunch green onions, finely chopped 2 tbsp olive oil
1 medium head broccoli, finely chopped (about 3 cups) ½ pint grape tomatoes, chopped
CHICKEN AND BROCCOLI FRIED RICE
PREP TIME 15 MIN. – COOK TIME 35 MIN. READY IN 50 MIN. – SERVINGS 4
1½ cups uncooked brown rice 2 large
bone-in, skin-on chicken thighs 3 tbsp olive oil
1 large head broccoli, cut into 1-inch florets (about 4–5 cups) 1 medium bunch green onions, chopped 2 large eggs, beaten
STEP 1 Cook the brown rice according to package directions. Remove from heat and cool slightly. STEP 2 Meanwhile, remove the skin from chicken thighs. Cut chicken meat from bones and chop into ¼-inch pieces. STEP 3 In a wide medium pot, heat the oil on medium. Add the broccoli. Cook 6–8 min., until broccoli is almost tender, stirring often. Add the green onions and cook 2 min., stirring often. STEP 4 To same pot, add the chicken and season with salt and pepper. Cook 5 min., until chicken is cooked through. Add the eggs and cook 2 min., stirring constantly. Stir in the cooked rice. Cook 2 min., until well combined, stirring constantly. Season with salt and pepper to taste.
PER SERVING: 499 CALORIES, 18G FAT, 3G SATURATED FAT, 163MG CHOLESTEROL, 132MG SODIUM, 59G CARBOHYDRATE, 5G FIBER, 2G SUGAR, 26G PROTEIN
STEP 1 Preheat oven to 375°F. In a medium bowl, whisk the eggs, green onions, and ¼ cup water. Season with salt and pepper. STEP 2 In a 10-inch oven-safe nonstick skillet, heat the oil on medium. Add the broccoli and tomatoes. Season with salt. Cook 6–7 min., until tomatoes release most of their liquid and it evaporates, stirring often. STEP 3 Stir egg mixture into skillet. Cook, without stirring, 1 min. Using a spatula, gently pull edges back to let raw egg run to bottom. Continue cooking another 1 min., pulling edges back again. Place skillet in oven. Bake 10 min., until set in center. Season with pepper.
TIP Don’t toss those broccoli stems! Cut the tough peel away from stems and discard. Chop the remaining stems and use along with the florets.
PER SERVING: 200 CALORIES, 14G FAT, 3G SATURATED FAT, 279MG CHOLESTEROL, 132MG SODIUM, 7G CARBOHYDRATE, 2G FIBER, 3G SUGAR, 12G PROTEIN
SKILLET-SEARED CHICKEN AND TOMATOES
PREP TIME 5 MIN. – COOK TIME 30 MIN. READY IN 35 MIN. – SERVINGS 4
1 cup uncooked brown rice 1 medium bunch green onions 2 tbsp olive oil
4 large bone-in, skin-on chicken thighs 1 pint grape tomatoes
STEP 1 Preheat oven to 425°F. Prepare the brown rice according to package directions. Thinly slice the green onions, reserving 3 tbsp dark green onion parts. STEP 2 In a 12-inch oven-safe skillet, heat the oil on medium-high. Season the chicken all over with salt and pepper. Add chicken to skillet skin-sides down. Cook 5 min. per side, until browned. Transfer chicken to a plate. Reduce heat to medium. STEP 3 To same skillet, add the tomatoes and light green/white parts of green onions. Season with salt. Cook 5 min., stirring often. Place chicken on and between tomatoes, skin-sides up. Place skillet in oven and bake 12–15 min., until chicken is cooked through. STEP 4 Garnish chicken with the reserved dark green onion parts. Serve with brown rice.
PER SERVING: 564 CALORIES, 28G FAT, 7G SATURATED FAT, 180MG CHOLESTEROL, 147MG SODIUM, 41G CARBOHYDRATE, 3G FIBER, 3G SUGAR, 36G PROTEIN
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