About This Healthy Recipe
A maple Dijon chicken broccoli brown rice bowl with a measured tangy-sweet glaze, lean chicken breast, whole-grain rice, and plenty of broccoli.
The recipe is designed around ingredients that are widely available in U.S. supermarkets, with household measurements and gram weights shown together. That makes the recipe practical for everyday cooking while keeping the nutrition estimate transparent.
This healthy meal is intended for general education and everyday food planning. It does not diagnose, treat, prevent, or cure a medical condition and is not a substitute for individualized care.
Why Readers May Like It
- 1Chicken breast provides lean protein.
- 2Brown rice adds whole-grain carbohydrate and some fiber.
- 3Broccoli provides a large vegetable serving in a familiar, family-friendly bowl.
Recipe Summary and Estimated Nutrition
The values below are calculated from the ingredient weights in the base recipe and divided by 5 servings. The four main cards show calories, protein, carbohydrates, and total fat per serving; the detailed table shows how each ingredient contributes to the full recipe total.
5 servings
Calculated from measured ingredient weights and divided by 5 servings. Values are evidence-informed estimates rather than laboratory-tested results.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes saturated and unsaturated fat
Values are calculated before display rounding. Product labels, produce size, drained weight, cooking loss, and substitutions can change the final result.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with another reliable database or the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Raw boneless skinless chicken breast | 23 ounces | 650 g | 780 kcal | 146.2 g | 0.0 g | 16.9 g |
| Cooked brown rice | 3¼ cups | 650 g | 800 kcal | 17.6 g | 166.4 g | 6.5 g |
| Broccoli florets | 4 cups | 400 g | 140 kcal | 9.6 g | 28.8 g | 1.6 g |
| Pure maple syrup | 1¾ tablespoons | 35 g | 91 kcal | 0.0 g | 23.4 g | 0.0 g |
| Dijon mustard | 3 tablespoons | 45 g | 30 kcal | 2.0 g | 2.6 g | 2.0 g |
| Extra-virgin olive oil | 1 tablespoon | 15 g | 133 kcal | 0.0 g | 0.0 g | 15.0 g |
| Apple cider vinegar | 1½ tablespoons | 20 g | 4 kcal | 0.1 g | 1.4 g | 0.0 g |
| Garlic, smoked paprika and black pepper | 2 teaspoons | 7 g | 18 kcal | 0.7 g | 3.2 g | 0.6 g |
| Calculated full-recipe total | 5 servings | 1822 g | 1995 kcal | 176.1 g | 225.8 g | 42.6 g |
How This Nutrition Estimate Was Prepared
- Every ingredient is assigned a specific gram weight instead of relying only on a cup, spoon, or item count.
- Standard unbranded food-composition values are aligned with the closest matching foods in USDA FoodData Central.
- Ingredient values are added for the full recipe, divided by the listed yield, and rounded only for display.
- Optional ingredients are excluded unless a measured amount is included in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Weigh ingredients and calculate from the labels on the exact brands you use when precision is important.
Ingredients
Protein
Grain
Vegetables
Glaze
Cooking
Seasoning
Professional Step-by-Step Preparation
Equipment
Large cutting board, chef knife, measuring cups and spoons, mixing bowls, and the skillet, saucepan, sheet pan, baking dish, or air fryer required by the steps below.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat ingredients, and use a clean food thermometer when the recipe includes meat, poultry, seafood, or eggs.
Mix the maple Dijon glaze
Whisk maple syrup, Dijon mustard, vinegar, garlic, paprika, and black pepper.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Cook the chicken
Cut chicken into even pieces and cook in a large skillet with olive oil over medium-high heat until browned and the center reaches 165°F (74°C).
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Glaze the chicken
Reduce heat and add two-thirds of the glaze. Cook for 1 to 2 minutes until it lightly coats the chicken.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Cook the broccoli
Steam or microwave broccoli until bright green and crisp-tender.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Warm the brown rice
Heat cooked brown rice until steaming and divide it among five bowls.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Assemble the meal-prep bowls
Add broccoli and chicken, then drizzle with the remaining clean glaze that never touched raw chicken.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
How to Know It Is Ready
Vegetables and grains should be tender without becoming mushy, and sauces should lightly coat the ingredients rather than pool excessively.
Use the safe internal temperature stated in the cooking steps when animal protein or eggs are included.
The finished meal should have distinct textures, fresh flavor, and evenly distributed dressing, sauce, or seasoning.
Potential Benefits and Things to Consider
Potential Benefits
- Chicken breast provides lean protein.
- Brown rice adds whole-grain carbohydrate and some fiber.
- Broccoli provides a large vegetable serving in a familiar, family-friendly bowl.
Things to Consider
- Maple syrup is added sugar, even though the amount is measured.
- Dijon mustard can contribute sodium.
- Cook poultry to 165°F (74°C) and keep raw-chicken utensils separate from ready-to-eat food.
Who May Enjoy This Recipe?
It May Work Well For
- People looking for a practical dinner with a balance of protein, produce, and minimally processed ingredients.
- Fitness-focused readers who prefer measured portions and transparent nutrition estimates.
- Busy adults and families who want a repeatable recipe with familiar U.S. grocery-store ingredients.
Best Times to Eat It
- Dinner
- Meal prep when stored safely
- A balanced meal around work, school, or training
How to Adjust It for Different Goals
For fewer calories
Use less rice and maple syrup for fewer calories.
For more protein
Increase chicken breast for more protein.
For more energy
Add more brown rice or fruit on the side for more carbohydrate.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use turkey breast instead of chicken.
- Use quinoa instead of brown rice.
- Use green beans instead of broccoli.
- Use honey instead of maple syrup if preferred.
Allergen Information
Mustard is an allergen in some regions and packaged Dijon may contain additional ingredients. Check product labels as needed.
Always check every packaged ingredient label because formulations, sodium levels, and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate in covered meal-prep containers for 3 to 4 days. Reheat chicken and rice until steaming before eating.
Keep perishable food at 40°F (4°C) or below and discard it if left at room temperature for more than 2 hours, or 1 hour when temperatures are above 90°F (32°C).
Frequently Asked Questions
Refrigerate in covered meal-prep containers for 3 to 4 days. Reheat chicken and rice until steaming before eating.
Use turkey breast instead of chicken.
Increase chicken breast for more protein.
Follow the texture and food-safety cues in the preparation section and use a food thermometer whenever animal protein or eggs are included.
Each ingredient is assigned a gram weight. Standard food-composition estimates are multiplied by those weights, totaled for the full recipe, and divided by the listed yield before display rounding.
No. This recipe page provides general educational information and does not replace individualized guidance from a qualified health or nutrition professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
