Broccoli Boost Week
Broccoli appears in stir fry, chicken bowls, and side dishes. A simple way to add green vegetables without a separate salad every night.
Serves 4
3 recipes
120 min total cook/prep
Priced at Food 4 Less - Hammond Shopping Center
$48.41 combined ingredient estimate
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Dinner · Day 2
Beef and Broccoli Stir Fry$17.69
Savory beef with broccoli in soy sauce over rice.
Serves 4 · medium · 35 min
Ingredients & prices
- ground beef $8.00
- broccoli $2.29
- soy sauce $3.69
- garlic $0.99
- rice $1.33
- oil $1.39
How to prepare
About this recipe
Beef and Broccoli Stir Fry is a takeout-style dinner at home: ground beef and broccoli in savory soy sauce over steamed rice. This asian recipe serves 4 and is rated medium difficulty. Plan about 15 minutes of prep and 20 minutes of cooking.
What you will need ready
- 1 lb ground beef
- 3 cup broccoli
- 4 tbsp soy sauce
- 3 clove garlic
- 1.5 cup rice
- 2 tbsp oil
Step-by-step
1. Cook 1.5 cup rice according to package directions.
2. Mince 3 clove garlic. Heat 2 tbsp oil in a wok or large skillet over high heat.
3. Brown 1 lb ground beef, breaking it up, 5–6 minutes until cooked through.
4. Add 3 cup broccoli florets; stir-fry 3–4 minutes until bright green and tender-crisp.
5. Add 3 clove garlic; cook 30 seconds.
6. Pour in 4 tbsp soy sauce and splash of water or broth.
7. Simmer 1–2 minutes until sauce coats beef and broccoli.
8. Taste and adjust soy sauce.
9. Serve immediately over 1.5 cup rice.
10. Garnish with sesame seeds if available.
Serving
Serve in bowls over rice. Leftovers 3 days; reheat in hot skillet.
Cook tips
- High heat keeps broccoli crisp-tender.
- Add splash of water to steam broccoli if pan is dry.
- Do not overcook broccoli to mush.
- Use low-sodium soy if watching salt.
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Dinner · Day 4
Sweet Potato Chicken Bowl$18.14
Roasted sweet potato with seasoned chicken and broccoli.
Serves 4 · medium · 50 min
Ingredients & prices
- sweet potato $1.49
- chicken $2.49
- broccoli $2.29
- oil $1.39
- paprika $3.49
- salt $6.99
How to prepare
About this recipe
Sweet Potato Chicken Bowl roasts cubed sweet potato and broccoli with paprika-spiced pan-seared chicken—a colorful, nutrient-dense dinner bowl. This american recipe serves 4 and is rated medium difficulty. Plan about 15 minutes of prep and 35 minutes of cooking.
What you will need ready
- 2 sweet potato
- 1 lb chicken
- 2 cup broccoli
- 3 tbsp oil
- 1 tsp paprika
- 0.5 tsp salt
Step-by-step
1. Preheat oven to 400°F. Peel and cube 2 sweet potato into ¾-inch pieces.
2. Toss sweet potato with 2 tablespoons 3 tbsp oil, 1 tsp paprika, and half the 0.5 tsp salt.
3. Spread on a sheet pan; roast 20 minutes.
4. Add 2 cup broccoli florets to the pan; roast 10 more minutes until tender and caramelized.
5. Season 1 lb chicken with remaining 0.5 tsp salt and pepper.
6. Pan-sear chicken in oil over medium-high 6–7 minutes per side until 165°F.
7. Rest chicken 5 minutes; slice.
8. Divide roasted vegetables among bowls.
9. Top with sliced chicken.
10. Serve immediately.
Serving
Serve as a complete bowl. Meal prep friendly—reheat components separately up to 4 days.
Cook tips
- Uniform sweet potato cubes roast evenly.
- Do not overcrowd the sheet pan.
- Chicken rests juicier when sliced after resting.
- Paprika adds color and mild smoke.
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Dinner · Day 6
Chicken Stir Fry with Rice$12.58
Quick Asian-style stir fry with chicken and vegetables over rice.
Serves 4 · medium · 35 min
Ingredients & prices
- chicken $2.49
- rice $1.33
- frozen vegetables $2.69
- soy sauce $3.69
- garlic $0.99
- oil $1.39
How to prepare
About this recipe
Chicken Stir Fry with Rice is a quick Asian-style dinner: sliced chicken and vegetables in soy-garlic sauce served over steamed rice. This asian recipe serves 4 and is rated medium difficulty. Plan about 15 minutes of prep and 20 minutes of cooking.
What you will need ready
- 1 lb chicken
- 1.5 cup rice
- 3 cup frozen vegetables
- 4 tbsp soy sauce
- 2 clove garlic
- 2 tbsp oil
Step-by-step
1. Cook 1.5 cup rice according to package directions; keep warm.
2. Slice 1 lb chicken into thin strips. Toss with 1 tablespoon 4 tbsp soy sauce.
3. Mince 2 clove garlic. Heat 2 tbsp oil in a wok or large skillet over high heat.
4. Stir-fry chicken 4–5 minutes until cooked through; remove to a plate.
5. Add 3 cup frozen vegetables; cook 3–4 minutes until crisp-tender.
6. Add 2 clove garlic; cook 30 seconds.
7. Return chicken to pan. Add remaining 4 tbsp soy sauce; toss 1–2 minutes.
8. Taste and adjust soy sauce or add splash of water if too salty.
9. Serve immediately over 1.5 cup rice.
10. Garnish with sliced green onion if available.
Serving
Serve in bowls over rice. Leftovers 3 days; reheat in hot skillet.
Cook tips
- High heat gives stir-fry character.
- Slice chicken thin for fast cooking.
- Have everything ready before heating the wok.
- Do not overcrowd the pan when cooking chicken.