Make-Ahead Korean-Inspired Chicken with Broccoli
Ingredients
-
8 6 ounce skinless, boneless chicken breast halves
-
½ cup reduced-sodium soy sauce
-
3 tablespoon lime juice
-
2 tablespoon packed brown sugar
-
5 cloves garlic, minced
-
4 teaspoon grated fresh ginger
-
1 tablespoon Asian chili-garlic sauce
-
1 tablespoon olive oil
-
6 cup cooked white or brown rice
-
2 12-16 ounce pkg. frozen broccoli florets
-
2 medium onions, cut into 1/2-inch wedges
-
4 cloves garlic, minced
-
1 tablespoon toasted sesame oil
-
½ teaspoon salt
-
½ teaspoon black pepper
-
Sesame seeds (optional)
Directions
-
Preheat oven to 425°F. Grease a 3-qt. rectangular baking dish and a 3-qt. disposable foil pan. Place chicken in a large bowl.
-
For marinade, in a small bowl combine next seven ingredients (through olive oil). Drizzle over chicken; toss to coat. Marinate at room temperature 15 minutes.
-
In another large bowl combine next seven ingredients (through pepper). Divide rice mixture between prepared baking dish and foil pan. Top each with half of the chicken; drizzle with any remaining marinade.
-
Cover chicken mixture in foil pan with plastic wrap followed by a layer of aluminum foil. Store in freezer up to 3 months.
-
Bake remaining chicken mixture, covered with foil, 35 minutes or until chicken is done (165°F). If desired, sprinkle with sesame seeds and lime wedges.
To Heat
Thaw frozen pan of chicken mixture in refrigerator up to 48 hours. Preheat oven to 425°F. Bake, covered with foil (don't forget to remove the plastic wrap), 45 minutes or until chicken is done (165°F). Slice chicken; arrange on top of rice mixture. If desired, sprinkle with sesame seeds.
Nutrition Facts (per serving)
| 452 | Calories |
| 8g | Fat |
| 48g | Carbs |
| 46g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 8 | |
| Calories 452 | |
| % Daily Value * | |
| Total Fat 8g | 10% |
| Saturated Fat 1g | 5% |
| Cholesterol 124mg | 41% |
| Sodium 701mg | 30% |
| Total Carbohydrate 48g | 17% |
| Total Sugars 7g | |
| Protein 46g | 92% |
| Vitamin C 53.5mg | 59% |
| Calcium 88mg | 7% |
| Iron 1.7mg | 9% |
| Potassium 1228mg | 26% |
| Folate, total 78.7mcg | |
| Vitamin B-12 0.2mcg | |
| Vitamin B-6 1.4mg | |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.