Ground Chicken Broccoli Bowl  

Looking for a healthy, protein-packed meal that’s bursting with flavor? This Ground Chicken Broccoli Bowl with homemade peanut sauce combines lean protein, nutritious vegetables, and whole grains into one satisfying dish. Perfect for meal prep or a quick weeknight dinner!

Ingredients:

Main Bowl:

• 1 cup ground chicken
• 1 cup broccoli florets
• 1/2 cup wild rice
• Sesame seeds for garnish

Homemade Peanut Sauce:

• 1/3 cup fresh lime juice
• 1/4 cup creamy peanut butter (natural, no added sugar)
• 2 tbsp soy sauce
• 1 tbsp TF MCT Oil
• 1 tsp honey or maple syrup
• 1 clove garlic, finely minced

Suggested Spices for Chicken:

• 1/2 tsp garlic powder
• 1/2 tsp ginger powder
• 1/4 tsp black pepper
• 1/4 tsp salt

Tools Needed:

• Medium saucepan for rice
• Large skillet for chicken
• Steamer basket or microwave-safe bowl for broccoli
• Mixing bowl for sauce
• Whisk
• Measuring cups and spoons
• Sharp knife and cutting board
• Serving bowls

Instructions:

For the Wild Rice:

1. Rinse wild rice thoroughly
2. Combine 1/2 cup rice with 1.5 cups water in a saucepan
3. Bring to a boil, then reduce to simmer
4. Cook covered for 40-45 minutes until tender
5. Fluff with fork and set aside

For the Chicken:

1. Season ground chicken with suggested spices
2. Cook in a skillet over medium heat
3. Break into small pieces while cooking
4. Cook for 8-10 minutes until no longer pink

For the Broccoli:

1. Cut broccoli into bite-sized florets
2. Steam for 4-5 minutes until bright green and tender-crisp
3. Drizzle with MCT oil while hot

For the Peanut Sauce:

1. Combine all sauce ingredients in a bowl
2. Whisk until smooth and well combined
3. Adjust seasoning to taste

Assembly:

1. Place cooked wild rice in the bottom of your bowl
2. Top with ground chicken and steamed broccoli
3. Drizzle with peanut sauce
4. Sprinkle with sesame seeds

Cook Time:

• Prep Time: 10 minutes
• Cook Time: 45 minutes (mostly for rice)
• Total Time: 55 minutes

Why This Recipe is Awesome:

• High in protein and fiber
• Loaded with vitamins and minerals
• Meal-prep friendly
• Customizable spice levels
• Gluten-free (with tamari instead of soy sauce)
• Can be made ahead and reheated
• Perfect balance of proteins, healthy fats, and complex carbs

Nutrition Information (per serving):

• Calories: 425
• Total Fat: 23g
• Saturated Fat: 5g
• Cholesterol: 85mg
• Sodium: 680mg
• Total Carbs: 28g
• Dietary Fiber: 4g
• Total Sugars: 5g
• Protein: 32g

Meal Prep Tips:

• Cook rice in bulk and portion for the week
• Make extra peanut sauce and store in an airtight container
• Steam extra broccoli for multiple meals
• Store components separately for best results

Storage Instructions:

• Refrigerate in airtight containers for up to 4 days
• Store sauce separately
• Reheat chicken and rice in microwave
• Broccoli can be eaten cold or lightly reheated

Recipe Variations:

• Swap wild rice for brown rice or quinoa
• Use ground turkey instead of chicken
• Add shredded carrots or bell peppers
• Include edamame for extra protein
• Spice it up with sriracha or red pepper flakes
• Use almond butter instead of peanut butter
• Add fresh ginger to the sauce

Health Benefits:

• Wild rice: Rich in antioxidants and fiber
• Broccoli: High in vitamins C and K
• Ground chicken: Lean protein source
• MCT oil: Quick energy source
• Peanut butter: Healthy fats and protein
• Garlic: Immune-boosting properties

This versatile bowl is perfect for those looking for a healthy, satisfying meal that doesn’t skimp on flavor. The homemade peanut sauce takes it to the next level, while the combination of lean protein, complex carbs, and vegetables creates a perfectly balanced plate. Whether you’re meal prepping for the week or looking for a quick dinner solution, this Ground Chicken Broccoli Bowl has got you covered!