Name: Chicken And Broccoli
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 chicken breasts; 2 cups broccoli florets; 2 tablespoons olive oil; 2 cloves garlic (minced); 1 teaspoon salt; 1/2 teaspoon black pepper; 1 teaspoon paprika; 1 tablespoon soy sauce; 1 tablespoon lemon juice; Fresh parsley for garnish

Craving a delicious and healthy meal? This chicken and broccoli recipe is the answer! Juicy chicken breasts paired with crisp broccoli create a delightful combination that’s both satisfying and nutritious. Ideal for busy weeknights or meal prep, this dish is packed with flavor and can be on your table in no time. Let’s dive into the details of this easy-to-make recipe that will become a family favorite.

Ingredients

– 2 chicken breasts
– 2 cups broccoli florets
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon salt
– 1/2 teaspoon black pepper
– 1 teaspoon paprika
– 1 tablespoon soy sauce
– 1 tablespoon lemon juice
– Fresh parsley for garnish

Servings and Cooking Time

This recipe serves 2 people. Preparation time is approximately 10 minutes, and cooking time is about 20 minutes.

Nutritional Value

Each serving (1 chicken breast with broccoli) contains around 300 calories, 30g protein, 10g fat, and 15g carbohydrates. This information is based on one serving for one person.

Step-by-Step Cooking Process

1. Start by preheating your oven to 400°F (200°C).
2. Prepare the chicken breasts by patting them dry with a paper towel.
3. Season the chicken with salt, pepper, and paprika on both sides.
4. Heat 1 tablespoon of olive oil in a skillet over medium heat.
5. Sear the chicken breasts for 5 minutes on each side until golden brown.
6. Remove the chicken from the skillet and set aside.
7. In the same skillet, add the remaining olive oil and minced garlic.
8. Sauté the garlic until fragrant, about 1 minute.
9. Add the broccoli florets and sauté for 3-4 minutes.
10. Pour in the soy sauce and lemon juice, then return the chicken to the skillet.
11. Transfer everything to a baking dish and bake for 15 minutes until the chicken is cooked through.
12. Garnish with fresh parsley before serving.

Alternative Ingredients

If you don’t have broccoli, asparagus or green beans can be great substitutes. For a vegetarian option, use tofu instead of chicken, ensuring to adjust the cooking time accordingly.

Serving and Pairings

This dish pairs wonderfully with brown rice or quinoa for a complete meal. You can also serve it with a side of mixed greens for added freshness.

Storage and Reheating

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave for 1-2 minutes or warm in a skillet over medium heat. This dish can also be frozen for up to a month.

Cooking Mistakes

– Don’t overcook the chicken; it should be juicy and tender.
– Avoid overcrowding the skillet to ensure even cooking.
– Make sure the broccoli is cut to similar sizes for uniform cooking.
– Don’t forget to preheat the oven for best results.
– Always taste and adjust seasoning as necessary.

Helpful Tips

1. Let the chicken rest for a few minutes before slicing.
2. For extra flavor, marinate the chicken in soy sauce and garlic for an hour.
3. Use fresh broccoli for the best texture and taste.
4. Try adding chili flakes for a spicy kick.

FAQs

Can I use frozen broccoli?

Yes, you can use frozen broccoli, but adjust the cooking time as it may require a bit longer to cook through.

How can I make this dish spicier?

Add red pepper flakes or sriracha sauce to the chicken for a spicy flavor boost.

Can I prepare this ahead of time?

Absolutely! You can marinate the chicken and prepare the broccoli a day in advance for a quicker cooking process.

Is this recipe suitable for meal prep?

Yes, it’s perfect for meal prep! Just store in individual containers for easy grab-and-go meals.

What can I serve with this dish?

Brown rice, quinoa, or a fresh salad are excellent accompaniments to this chicken and broccoli recipe.

Conclusion

This chicken and broccoli recipe is a fantastic way to enjoy a nutritious meal without sacrificing flavor. With simple ingredients and easy preparation, it’s perfect for any night of the week. Try it out and enjoy a delicious, healthful dish that you and your family will love!