Chicken, rice and broccoli are three ingredients that are staples in many healthy diets. Individually, they each provide important nutrients and health benefits. But when combined together in a meal, the nutritional value is even greater.
Chicken Provides Lean Protein
Chicken is an excellent source of lean protein. A 3 ounce serving of chicken breast contains about 28 grams of protein (1). Protein is essential for building and repairing muscles and tissues in the body. It also helps keep you feeling full for longer after a meal, which can help with weight management.
Some of the other benefits of protein include:
- Builds strong muscles and bones
- Boosts metabolism and aids in weight loss
- Improves mood and reduces anxiety
- Strengthens immune system
So eating protein-rich foods like chicken is important for overall health.
Rice Is a Good Source of Carbs
Rice is an excellent source of carbohydrates, providing about 45 grams in one cup of cooked white rice (2). Carbs are the main source of energy for the body and brain. They also contribute to the proper functioning of the nervous system, kidneys, heart and muscles.
Some additional benefits of carbohydrates include:
- Improve exercise performance
- Help control blood sugar and appetite
- Play a role in brain function and memory
- Assist in healthy digestion
Complex carbs like rice provide longer lasting energy compared to simple sugars. Rice is also relatively low in calories, with 216 calories in one cup.
Broccoli is Packed with Nutrients
Broccoli is one of the most nutritious vegetables you can eat. Just a half cup serving of cooked broccoli contains (3):
- Vitamin C – 51% DV
- Vitamin K – 92% DV
- Folate – 14% DV
- Potassium – 8% DV
- Fiber – 2 grams
Some of the top benefits of broccoli include:
- High in antioxidants that protect cells from damage
- May help prevent certain types of cancer
- Supports heart health and lowers cholesterol
- Helps regulate blood sugar and insulin levels
- Promotes healthy digestion
Chicken, Rice and Broccoli Together Form a Nutritious Meal
Now that we’ve looked at some of the benefits of chicken, rice and broccoli individually, let’s see what happens when you put them all together in one meal.
Here are some of the advantages of eating chicken, rice and broccoli together:
- Provides complete protein – Chicken contains all 9 essential amino acids that are needed to form complete protein.
- Good ratio of carbs to protein – Having a source of carbs along with protein can help refuel your muscles.
- High in fiber – The combination provides around 7 grams of fiber per serving which aids digestion.
- Wide range of vitamins and minerals – Together they give you a boost of nutrients like B vitamins, vitamin C, calcium and iron.
- Anti-inflammatory benefits – Broccoli provides antioxidants that can help reduce inflammation.
Nutrition Information
Here is an overview of the nutrition facts for a meal containing 3 ounces of cooked chicken breast, 1 cup of white rice and 1 cup of cooked broccoli (4):
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 373 | 19% |
| Carbohydrates | 56g | 19% |
| Protein | 32g | 64% |
| Fat | 3g | 5% |
| Fiber | 7g | 28% |
| Sodium | 95mg | 4% |
As you can see, this meal provides a good balance of carbs, protein and fat. It’s low in sodium and high in filling fiber. When eaten together, chicken, rice and broccoli make a nutritious and balanced meal.
Weight Loss Benefits
This combination of chicken, rice and veggies is great for those looking to lose weight. Here are some of the weight loss benefits:
- High protein chicken helps preserve muscle and burns more calories
- Rice is low calorie and won’t spike blood sugar
- Fiber from broccoli makes you feel full and satisfied
- Provides nutrients that are important when cutting calories
- You can easily control portions and calories
In one study, people who ate a high protein diet (like chicken and rice) lost significantly more body fat compared to those on a low protein diet. The high protein group also retained more lean muscle mass while losing weight (5).
So substituting chicken, rice and veggies in place of high calorie meals is an effective way to create a calorie deficit and lose weight over time.
Muscle Building Benefits
Eating chicken, rice and vegetables can provide the fuel your muscles need to recover and grow after a tough workout. Here are some of the muscle building benefits:
- Chicken provides amino acids for muscle repair and growth
- Carbs from rice refill glycogen stores in muscles
- The meal is easy to digest
- Broccoli provides antioxidants to reduce inflammation
- Rice and broccoli add carbs to help utilization of protein
Consuming a source of protein and carbs shortly after a workout has been shown to stimulate muscle protein synthesis more than protein alone (6). This means your muscles can repair and grow faster.
While protein is the most important for building muscle, eating some complex carbs as well can help restore glycogen and enhance recovery and growth.
Sample Muscle Building Meal
Here is an example high protein muscle building meal containing chicken, rice and broccoli:
- 5 ounces cooked chicken breast – 50g protein
- 1.5 cups cooked brown rice – 54g carbs
- 1 cup steamed broccoli
- Water or unsweetened tea
Aim to eat a meal like this within 45 minutes after finishing your workout to properly refuel your muscles.
Additional Health Benefits
Here are some other ways that regularly eating chicken, rice and broccoli can improve your health:
- Supports heart health – The fiber can lower cholesterol levels.
- Helps control blood sugar – Chicken and broccoli help regulate insulin and glucose levels.
- Boosts immune function – Vitamin C from broccoli strengthens the immune system.
- Aids digestion – The fiber adds bulk to your stool and reduces constipation.
- May prevent cancer – Compounds in broccoli exhibit anti-cancer benefits.
Conclusion
Chicken, rice and broccoli is truly a nutritional powerhouse combination. Together they provide a great source of protein, carbs, vitamins, minerals and fiber. This makes them excellent foods for supporting overall health.
Eating this tasty trio on a regular basis can help you lose weight, build muscle, recover from workouts quicker and reduce your risk of chronic disease. So be sure to incorporate chicken, brown rice and broccoli into your healthy balanced diet.