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Syn Free Chicken Broccoli Cheddar Rice

March 27, 2018 21 Comments

13.1Kshares

This delicious Syn Free Chicken Broccoli Cheddar Rice in cooked all in one pan and ready in 20 minutes. Perfect comfort food for the entire family to enjoy.

This delicious Syn Free Chicken Broccoli Cheddar Rice in cooked all in one pan and ready in 30 minutes. Perfect comfort food for the entire family to enjoy. Gluten Free, Slimming World and Weight Watchers friendly

Don’t you just love Costco? We go through heaps of fresh fruit and vegetables each week and so I love that Costco sells bigger packs of the fresh vegetables with love for a reasonable price. Especially in the winter time, when all the amazing fresh fruit and vegetable stalls that are scattered all around the countryside in South Western Ontario and that I get used to in the Summer are no longer available.

This week I grabbed a big bag of broccoli. I wanted quick easy meals this week, as new I was on a busy schedule, so had already planned to make this delicious Ginger Beef and Broccoli with some steamed brown rice.

This delicious Syn Free Chicken Broccoli Cheddar Rice in cooked all in one pan and ready in 30 minutes. Perfect comfort food for the entire family to enjoy. Gluten Free, Slimming World and Weight Watchers friendly

With the rest of the broccoli, I combined it with some fresh diced chicken breast for this amazing Cheesy Chicken Broccoli Cheddar Rice. Super easy to make and the kids just loved it.

I don’t know what it is, but broccoli is an amazing vegetable for combining with cheddar, the two just go amazingly well together. Like in this Broccoli Cheddar Toasts or Broccoli Cheddar Hash Browns which are seriously moreish.

This delicious Syn Free Chicken Broccoli Cheddar Rice in cooked all in one pan and ready in 30 minutes. Perfect comfort food for the entire family to enjoy. Gluten Free, Slimming World and Weight Watchers friendly

So it seemed like a perfect addition to this Chicken Broccoli Cheddar Rice and I was right. A complete meal in a bowl, nothing complicated or fussy.

Broccoli counts for your speed foods too in this dish, so we don’t need to worry about adding any extra veg to this Chicken Broccoli Cheddar Rice. It certainly isn’t a crime to add some more vegetables of choice to your plate though, if you want to up those speed foods even further.

This delicious Syn Free Chicken Broccoli Cheddar Rice in cooked all in one pan and ready in 30 minutes. Perfect comfort food for the entire family to enjoy. Gluten Free, Slimming World and Weight Watchers friendly

What Kitchen Items do I need to make this Chicken Broccoli Cheddar Rice?

  • Non Stick Frying Pan
  • Kitchen Scales
  • Measuring Jug
  • Measuring Spoons
  • Wooden Spoon
  • Santoku Knife (perfect knife for chopping veg)
  • Chopping Board
  • Plate

This delicious Syn Free Chicken Broccoli Cheddar Rice in cooked all in one pan and ready in 30 minutes. Perfect comfort food for the entire family to enjoy. Gluten Free, Slimming World and Weight Watchers friendly

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Watch below for how to make Chicken Broccoli Cheddar Rice:

 

9 votes

Print

Syn Free Chicken Broccoli Cheddar Rice | Slimming World

Prep 10 mins

Cook 25 mins

Total 35 mins

Author Slimming Eats

Yield 4 servings

This recipe is gluten free, Slimming World and Weight Watchers friendly

  • Extra Easy - 1 HEa per serving
  • WW Smart Points - 10

 

Ingredients

  • 400g (14oz)  of uncooked diced chicken breast
  • salt and black pepper
  • 225g (8oz) of long grain rice
  • 1/2 tsp of onion powder
  • 1/2 tsp of garlic powder
  • 640ml (2.7 cups) of chicken stock
  • 250g (9oz) of broccoli
  • 120g (4.2oz) of cheddar, grated - 4 HEa's
  • cooking oil spray

Instructions

  1. Spray a frying pan over a medium-high heat with cooking oil spray. Add the chicken and a pinch of salt and black pepper and fry until lightly golden, remove and set aside.
  2. Spray the frying pan with some more cooking oil spray. Add the rice, onion and garlic powder and fry until the rice just starts to go translucent.
  3. Pour in the chicken stock, bring to a boil and then cover and simmer for 6 mins.
  4. Add the broccoli and chicken, cover and simmer for an additional 8 mins.
  5. Remove lid, add cheddar and stir until cheese is melted. Remove from heat, Cover and leave for about 8 minutes, until rice is cooked
  6. Serve and enjoy

Notes

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

All images and content on Slimming Eats are copyright protected.

Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy. 

Nutrition Facts

Serving Size 1 serving

Amount Per Serving

Calories 452

% Daily Value

Total Fat 11.7 g

18%

Saturated Fat 6.4 g

32%

Cholesterol 88.6 mg

30%

Sodium 338 mg

14%

Dietary Fiber 3.8 g

15%

Sugars 2.3 g

Protein 39.2 g

78%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This delicious Syn Free Chicken Broccoli Cheddar Rice in cooked all in one pan and ready in 30 minutes. Perfect comfort food for the entire family to enjoy. Gluten Free, Slimming World and Weight Watchers friendly

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

* Disclosure: This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

Filed Under: 10 SP, broccoli, by course, by ingredient, by type, cheese, chicken, dairy, Extra Easy, gluten free, grains and legumes, Kid Friendly, lunch, main course, Meal in less than 30 mins, Poultry, Recipes, rice, Syn Free, turkey, vegetables, Weight Watchers Smart Points Recipes

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Reader Interactions

Comments

  1. Moira Fox

    May 1, 2018 at 12:37 pm

    This was yummy despite hubby saying he wasn’t keen on the combination before I cooked it he asked for seconds, as he’d enjoyed it so much.
    Another winner.

  2. Zoe

    August 29, 2018 at 6:21 am

    Hi, I notice this isn’t in your freezer friendly section, as it’s just me and my partner how long would this keep for in the fridge?

  3. Shevy (Slimming Eats)

    September 4, 2018 at 10:56 am

    Hi Zoe – I generally go by 3-4 days for stuff like this in kept in the fridge.

  4. Alison beddie

    September 4, 2018 at 1:48 pm

    Made this tonight and it was just lovely. Thank you.

  5. Maura Lydon

    January 7, 2019 at 8:23 pm

    OMG this was such a wow dish I had friends over for lunch & they loved it .I put 2 grated carrots & a chopped onion just for extra speed I would give it 100% very filling & BEAUTIFUL

  6. Yvonne Conlan

    February 2, 2019 at 5:31 pm

    Hi, Im going to start your plan tomorrow, my concern is I will be cooking all meals for 1 , how do I get around this, could I half all the ingredients & pop one into the freezer? Also quantities….can I eat as much as I like or how do I measure portion size?? Soo excited to begin as the meals all look fabulous and easy to make!!

  7. Chloe

    February 5, 2019 at 2:48 pm

    Amazing!
    Left out the onion powder & forgot the cheese but was still awesome! Next time I cook this I will add these two and hope it gets even better!!

  8. Shevy (Slimming Eats)

    February 6, 2019 at 10:13 pm

    Hi Yvonne, yes halving the ingredients to make it just two servings should work fine. Enjoy and good luck!!. You can eat whatever you need to feel satisfied within your syn allowance. This recipe uses a healthy extra serving, so if you were having more than one serving you would need to either syn the additional or use your other healthy extra A.

  9. Aris Stefanou

    June 4, 2019 at 8:49 am

    Will it work if i use basmati rice instead of long grain rice?

  10. Shevy (Slimming Eats)

    June 6, 2019 at 10:04 am

    regular long grain is best, but basmati should work too.

  11. Kat

    June 9, 2019 at 2:18 pm

    Made this tonight was really yum. Added a bit more chicken and a bit more stock and some extra salt and pepper at the end. Very easy to make and tastes great

  12. A

    June 17, 2019 at 2:46 pm

    Made this tonight added some button mushrooms and onion (cooked with chicken) it’s definitely going on my go to dish

  13. Adine

    July 20, 2019 at 11:51 am

    Can I replace with cauliflower

  14. Shevy (Slimming Eats)

    August 19, 2019 at 9:37 am

    I haven’t tried, but am sure it would work.

  15. Christina Taplin

    August 26, 2019 at 4:47 am

    Could I use frozen broccoli or does have to be fresh?

  16. Shevy (Slimming Eats)

    August 27, 2019 at 8:51 am

    Fresh is best as frozen will require less cooking time so the timings may be off slightly.

  17. Amy

    November 18, 2019 at 5:55 pm

    How many chicken stock cubes would you use for this recipe? My oxo packet says 1 x cube makes 190ml, so would you use 2 or 3 cubes for the 640ml listed?
    Thanks

  18. Shevy (Slimming Eats)

    November 19, 2019 at 11:29 am

    I would maybe use two and taste, you can always add more if needed, but you don’t want it too salty. I don’t really use cubes, but use my own homemade stock or fat-free broth in a carton.

  19. Harriet Evans

    January 16, 2020 at 3:58 pm

    Made this tonight it was so yummy. I had to improvise a little as I didn’t purchase any garlic or onion powder so just put ordinary onions & garlic instead. As I didn’t want to make the whole receipe I had to guess the weights really but made enough for us both. My little girl (aged 3) tried it but didn’t like the rice part even though she loves everything in there but I think it was the onions/garlic that put her off but she ate the broccoli & chicken. Will definitely do this again & hopefully be quicker at making it this time

  20. Maria Huntley

    March 2, 2020 at 1:48 am

    If I use brown rice how much should I increase the cooking time?

  21. Gillian Allen

    May 25, 2020 at 7:39 am

    Made this for my hubby and myself. It was lovely. He enjoyed it too. He said that he would like this again. I used basmati rice as I had no long grain in stock. Will try with the correct rice next time – thank you for your inspirations

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Hey! I am Siobhan, a full-time mum and food blogger. I was born in London but now live in Ontario Canada ...

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