Selfboost / Recipes / Dinner
Chicken, rice & broccoli
A familiar plate of chicken, rice and broccoli, finished with a little soy sauce.
A simple dinner
From start to plate
Serving
- Protein
- 43.1 g
- Carbs
- 58.4 g
- Fat
- 9.9 g
For one serving
What you’ll need
- Chicken breast · raw, skinless and boneless150 g
- White rice · dry60 g
- Broccoli · raw150 g
- Olive oil5 g
- Soy sauce10 g
Water as needed. Optional herbs, lemon or pepper are not included in the nutrition estimate.
Allergens to check
Soy and wheat (gluten) in standard soy sauce.
Always check your specific product labels.
Keep it simple
How to make it
Start the rice
Cook the rice in water according to its packet. Meanwhile, rinse the broccoli and cut into small florets.
Cook the chicken
Cut the chicken into bite-sized pieces on a separate board. Heat the olive oil in a non-stick pan over medium heat. Cook the chicken, turning regularly, for about 8–12 minutes; timing depends on piece size. The centre must reach 74°C / 165°F on a food thermometer.
Cook the broccoli
While the chicken cooks, steam or boil the broccoli for about 5–7 minutes, until tender. Drain well.
Bring it together
Add the cooked rice, broccoli and soy sauce to the fully cooked chicken. Toss briefly over the heat and serve.
A useful detail
Keep raw chicken and its utensils separate from ready-to-eat food. Wash hands and clean the board after handling it.
About these recipes and nutrition estimates
These are simple Selfboost recipe ideas, with one example serving each. Your appetite and energy needs can be different. A varied diet matters across the day and week; every meal does not need to contain every food group.
Calories and nutrients are calculated from the listed ingredient weights using the Food Library’s representative USDA records. Raw, dry, cooked and drained weights are marked separately. All listed oil is included. Optional seasonings and garnishes are excluded. Brands, cooking losses and portion sizes change the result; use a product’s label for its specific values.
Preparation times are estimates and include any ready-cooked ingredients noted in the recipe. Photographs are serving inspiration; follow the ingredient list for the recipe and portion.
- Food Library data notes — USDA food composition and its limits.
- NHS Eatwell Guide — variety and balance across meals.
- FoodSafety.gov cooking temperatures — chicken, fish and eggs.
- Food Standards Agency food safety guidance — handling and reheating rice.
Sources reviewed 8 October 2026. Recipe combinations and serving sizes are Selfboost’s editorial choices, not a prescribed meal plan or an endorsement by these organisations.
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General nutrition information and estimates, not individual medical advice.