Quick and Easy Dinner:
Chicken Fillet and Broccoli in Soya Sauce
Preparation time: 10 minutes
Cooking time: 20 minutes
The best time of day is when you can prepare an ‘à la minute’ (as the French would say) dinner made of healthy ingredients in 30 minutes.
One wholesome meal that I find easy to whip up in no time is grilled chicken fillet and broccoli simmering in soya sauce.
(photo: simplyscratch)
Add a whole-grain carbohydrate side-dish of fireek, quinoa or brown pasta, and you will enjoy a nutritious, well-balanced meal.
(photo: joyinizmir)
Ingredients
Half a kilo chicken breast fillets
(photo: 21food)
1 quarter kilo medium broccoli
Broccoli (photo: simplyscratch)
One third cup dark soya sauce
(photo: cookingforengineers)
Salt, pepper, ground ginger
Broccoli:
Cut the broccoli by first slicing off the thick outer layer of the stem and then slicing the stem into circles (every part of a vegetable has nutritive benefits).
(photo: simplyscratch)
Cut off the broccoli florets and place them in a pan of boiling water (3 cups at the most) for only five minutes.
You may alternatively steam the broccoli by placing it in a colander over boiling water for about 15 minutes. Steaming better preserves a vegetable’s nutritive benefits.
(photo: strawberriesforsupper)
Chicken breast fillets with soya sauce:
In order to obtain a chicken breast fillet that is tender and succulent to eat, an important first step is to slice each fillet half-way along its breadth right through the middle, thus obtaining two thinner halves.
(photo: onceuponachef)
Pound the fillet ‘halves’ well by placing a strip of nylon over them and beating evenly so that no part of the fillet is thicker than the other.
You can use either a kitchen mallet or a pestle.
Sprinkle the fillets on both sides lightly with salt and pepper and a very small pinch of ground ginger
(I personally omit the salt since the fillets will be seasoned with soya sauce which has high salt content).
Brush both sides of the chicken fillet with olive oil.
(photo: persianmama)
Heat a frying grid or pan, then place the chicken fillets on it, adding a little more olive oil, and the soya sauce, on the fillets.
Let the chicken fillet brown on one side on a moderate heat (I prefer the heat to be on the low side) and then turn over to the other side.
(photo: kitchenmason)
When the chicken fillet is browned on both sides add some more liquid (either water or broth).
Throw in the cooked broccoli.
Lower the heat and cover with a lid.
Let simmer for 15 minutes.
Add some water every now and then until the soya sauce has blended evenly over the chicken and broccoli.
(photo: kathskitchensync)
Cooked peas and carrots may also be added to the breast fillets and brocolli.
(photo: edibletapestry)
Chicken fillet offers one of the best forms of lean protein.
This is supplemented with broccoli which delivers a strong antioxidant dose along with vitamins C, A, K, and B Complex, and minerals such as iron, zinc, and phosphorus.
(photo: crispychickenrecipe)
With the chicken fillets and brocolli simmering in their soya sauce and your favourite carbohydrate dish of choice ready, you will have a healthy, delicious and succulent meal ready in no time.
