Lemon Garlic Pan-Seared Chicken with Fluffy Brown Rice and Crispy Roasted Broccoli

This is an example of a meal that Solin would create to include in your personalized meal plan.

Lemon Garlic Pan-Seared Chicken with Fluffy Brown Rice and Crispy Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Pan-Seared Chicken with Fluffy Brown Rice and Crispy Roasted Broccoli

Enjoy a vibrant and wholesome dinner featuring tender pan-seared chicken bathed in a zesty lemon-garlic sauce, paired with light, fluffy brown rice and perfectly crispy roasted broccoli. This balanced plate brings a burst of flavors with each bite, combining savory, tangy, and fresh notes that make eating healthy a delightful experience.

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NUTRITION

377kcal
Protein
40.3g
Fat
9.7g
Carbs
30.8g

SERVINGS

1 serving

INGREDIENTS

6 oz Chicken Breast (boneless, skinless)

1/2 cup cooked Brown Rice

1 cup Broccoli

1 tsp Olive Oil

1 tbsp Lemon Juice

2 cloves Garlic

Pinch of Black Pepper

Pinch of Salt

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PREPARATION

  • 1

    Preheat the oven to 425°F for the broccoli and set a skillet over medium-high heat for the chicken.

  • 2

    Toss the broccoli with a pinch of salt, pepper, and a tiny drizzle of olive oil, then spread on a baking sheet. Roast in the oven for 15-20 minutes until the edges are crispy.

  • 3

    While the broccoli roasts, season the chicken breast with salt, pepper, and minced garlic. Squeeze half the lemon over the chicken.

  • 4

    Add olive oil to the heated skillet and place the chicken breast in the pan. Sear for 4-5 minutes per side until a golden crust forms and the chicken is cooked through.

  • 5

    Once cooked, drizzle the remaining lemon juice over the chicken.

  • 6

    Plate the chicken with the fluffy brown rice and roasted, crispy broccoli. Serve immediately and enjoy your balanced meal.

Lemon Garlic Pan-Seared Chicken with Fluffy Brown Rice and Crispy Roasted Broccoli

This is an example of a meal that Solin would create to include in your personalized meal plan.

Lemon Garlic Pan-Seared Chicken with Fluffy Brown Rice and Crispy Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Pan-Seared Chicken with Fluffy Brown Rice and Crispy Roasted Broccoli

Enjoy a vibrant and wholesome dinner featuring tender pan-seared chicken bathed in a zesty lemon-garlic sauce, paired with light, fluffy brown rice and perfectly crispy roasted broccoli. This balanced plate brings a burst of flavors with each bite, combining savory, tangy, and fresh notes that make eating healthy a delightful experience.

NUTRITION

377kcal
Protein
40.3g
Fat
9.7g
Carbs
30.8g

SERVINGS

1 serving

INGREDIENTS

6 oz Chicken Breast (boneless, skinless)

1/2 cup cooked Brown Rice

1 cup Broccoli

1 tsp Olive Oil

1 tbsp Lemon Juice

2 cloves Garlic

Pinch of Black Pepper

Pinch of Salt

PREPARATION

  • 1

    Preheat the oven to 425°F for the broccoli and set a skillet over medium-high heat for the chicken.

  • 2

    Toss the broccoli with a pinch of salt, pepper, and a tiny drizzle of olive oil, then spread on a baking sheet. Roast in the oven for 15-20 minutes until the edges are crispy.

  • 3

    While the broccoli roasts, season the chicken breast with salt, pepper, and minced garlic. Squeeze half the lemon over the chicken.

  • 4

    Add olive oil to the heated skillet and place the chicken breast in the pan. Sear for 4-5 minutes per side until a golden crust forms and the chicken is cooked through.

  • 5

    Once cooked, drizzle the remaining lemon juice over the chicken.

  • 6

    Plate the chicken with the fluffy brown rice and roasted, crispy broccoli. Serve immediately and enjoy your balanced meal.