WHOLE30 SESAME CHICKEN AND BROCCOLI RICE

Whole30 Sesame Chicken and Broccoli Rice image

This protein-packed chicken and broccoli dish passes the Whole30 Program test (a nutrition plan that encourages you to choose whole food over processed, and eschews sugar, grains, dairy and legumes). Every part of the green cruciferous vegetable -- from stem to florets -- gets used. Stems become a no-carb rice, and florets are gently steamed.

Provided by Food Network Kitchen

Categories main-dish

Time 30m

Yield 4 servings

Number Of Ingredients 13

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Ingredients

4 heads broccoli (about 1 1/2 pounds), stalks roughly chopped and separated from florets
2 tablespoons extra-virgin olive oil
Kosher salt and freshly ground black pepper
1/2 cup coconut liquid aminos, such as Big Tree or Coconut Secret (see Cook's Note)
1/2 cup orange juice
2 tablespoons arrowroot starch/flour
1 tablespoon toasted sesame oil
1/4 to 1/2 teaspoon crushed red chile flakes
2 cloves garlic, finely grated
One 2-inch piece fresh ginger, finely grated
2 large boneless, skinless chicken breasts (about 1 1/4 pounds), cut into 1-inch pieces
4 scallions, sliced
Toasted sesame seeds, for serving

Steps:

Pulse the broccoli stems in a food processor until they break down into pieces about the size of a grain of rice, and then transfer to a medium saucepan. Add 1/2 cup water, 1 tablespoon oil, 1 teaspoon salt and several grinds of pepper. Bring to a simmer over medium-high heat and cook, stirring frequently, until the mixture is bright green, about 5 minutes. Put the broccoli florets on top of the broccoli rice, reduce the heat to low, cover and let steam until the florets and the rice are tender but still bright green, about 5 minutes. Remove from the heat and keep warm.
Meanwhile, whisk together the liquid aminos, orange juice, arrowroot starch/flour, sesame oil, chile flakes, garlic and ginger in a medium bowl until smooth.
Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, undisturbed, until light golden brown on the bottom, about 2 minutes. Pour in the orange juice mixture, and cook, stirring, until thickened and bubbly, and the chicken is cooked through, 4 to 6 minutes. Add a splash of water to thin out the sauce if needed. Adjust seasoning with more salt and pepper.
Divide the broccoli florets and rice among shallow bowls and top with the chicken and sauce. Sprinkle with the scallions and sesame seeds.

Nutrition Facts : Calories 380, Fat 15 grams, SaturatedFat 2.5 grams, Cholesterol 105 milligrams, Sodium 940 milligrams, Carbohydrate 24 grams, Fiber 3 grams, Protein 37 grams, Sugar 10 grams