Mediterranean Diet 101

Steamed Marinated Chicken Breasts and Broccoli

There are many ways how to prepare boneless chicken breast, but steamed marinated chicken breasts and broccoli is really easy and fast meal to make. It takes maybe 25 - 30 minutes to cook, but it takes only a few minutes to prepare all ingredients and to put them to cook. And after cooking, all you have to clean is steam cooker - great :o)

Published: April 29, 2021.

For this meal, you need broccoli (a bag of frozen broccoli will do fine) and some marinated chicken breasts (marinated the day before). If you want to know how to season boneless chicken breast, please check Marinated Chicken Breasts.

steamed marinated chicken breasts and broccoli Open the bag of frozen broccoli and put it in the steam cooker.
steamed marinated chicken breasts and broccoli

To speed things a little bit, gently flush broccoli with hot water - it will defrost broccoli much faster than the steamer and it will shorten cooking time by at least 5 minutes.

Add some salt, but not much - spices from the marinated chicken breast will give enough aroma and taste to the broccoli.

steamed marinated chicken breasts and broccoli

Put marinated chicken breasts on the broccoli. This way, as food is cooked, spices and olive oil will 'flow' from the meat to the vegetable.

Close the steamer and turn it on for 25-30 minutes - even 20 minutes is enough, but I prefer chicken breast really tender.

steamed marinated chicken breasts and broccoli

After 25-30 minutes, the meal is cooked. Put it on the plate and enjoy.

Steamed marinated chicken breasts have a much better taste when compared with boiled ordinary chicken breasts. If you don't mind additional calories, you can steam-cooked broccoli and fry chicken breasts. It is a little bit more work, but from time to time it is also a great change for taste buds.

 Nutrition data of this meal:

Food Amount Protein Carbs Fats Fibers
Chicken Breasts 200g 45g 0g 3g 0g
Broccoli 400g 11g 26g 2g 10g
Oil 5g 0g 0g 5g 0g
Total: 56g 26g 10g 10g
Calories: 224 kcal 104 kcal 90 kcal -

This meal has around 420 calories, mostly from protein (around 50%) and the rest is from carbs (around 25%) and fats (25%).

Although chicken breasts were marinated with a tablespoon of olive oil, I have counted only 5 grams instead of 15 grams of olive oil. Reason - most of the olive oil will go away during cooking and end up in the lower pot of the steam cooker.

This is a great meal for anybody wanting a tasty and protein-rich meal. Also, there are 10g of fibers that promote a feeling of fullness.

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