Seared Chicken Breast with Roasted Garlic Broccoli and Brown Rice Pilaf

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

Seared Chicken Breast with Roasted Garlic Broccoli and Brown Rice Pilaf

YOUR SOLIN GENERATED RECIPE

Seared Chicken Breast with Roasted Garlic Broccoli and Brown Rice Pilaf

Enjoy a savory dinner featuring tender seared chicken breast, perfectly complemented by roasted garlic broccoli and a flavorful brown rice pilaf. This dish balances freshness with hearty grains, making it a comforting yet healthful plate that satisfiably hits your nutritional goals.

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NUTRITION

630kcal
Protein
41.7g
Fat
20g
Carbs
72g

SERVINGS

1 serving

INGREDIENTS

3.5 oz Chicken Breast (approx 100g)

1.5 cups Roasted Garlic Broccoli (approx 136g)

1 cup Brown Rice Pilaf (cooked, approx 195g)

1 tbsp Olive Oil

2 Garlic Cloves

1/2 small Onion

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat the oven to 425°F for roasting the broccoli.

  • 2

    In a small bowl, mince 2 garlic cloves. Toss broccoli florets with the minced garlic, a drizzle of olive oil (reserve 1 tsp for searing the chicken if desired), salt, and pepper.

  • 3

    Spread the broccoli on a baking sheet and roast in the preheated oven for 15-20 minutes until tender and slightly charred at the edges.

  • 4

    While the broccoli is roasting, finely dice 1/2 small onion and sauté it with a little olive oil in a small saucepan until softened. Add brown rice (pre-cooked or use quick-cooking brown rice) and stir to combine, creating a simple rice pilaf. Adjust salt and pepper to taste and keep warm.

  • 5

    Season the chicken breast with salt and pepper. Heat a nonstick skillet over medium-high heat with a small amount of olive oil. Sear the chicken breast for about 3-4 minutes on each side until a golden crust forms. Lower the heat and cook for an additional 2-3 minutes per side until the internal temperature reaches 165°F.

  • 6

    Plate the dish by placing a serving of brown rice pilaf, topping with the roasted garlic broccoli, and laying the seared chicken breast on the side. Serve immediately.

Seared Chicken Breast with Roasted Garlic Broccoli and Brown Rice Pilaf

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

Seared Chicken Breast with Roasted Garlic Broccoli and Brown Rice Pilaf

YOUR SOLIN GENERATED RECIPE

Seared Chicken Breast with Roasted Garlic Broccoli and Brown Rice Pilaf

Enjoy a savory dinner featuring tender seared chicken breast, perfectly complemented by roasted garlic broccoli and a flavorful brown rice pilaf. This dish balances freshness with hearty grains, making it a comforting yet healthful plate that satisfiably hits your nutritional goals.

NUTRITION

630kcal
Protein
41.7g
Fat
20g
Carbs
72g

SERVINGS

1 serving

INGREDIENTS

3.5 oz Chicken Breast (approx 100g)

1.5 cups Roasted Garlic Broccoli (approx 136g)

1 cup Brown Rice Pilaf (cooked, approx 195g)

1 tbsp Olive Oil

2 Garlic Cloves

1/2 small Onion

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat the oven to 425°F for roasting the broccoli.

  • 2

    In a small bowl, mince 2 garlic cloves. Toss broccoli florets with the minced garlic, a drizzle of olive oil (reserve 1 tsp for searing the chicken if desired), salt, and pepper.

  • 3

    Spread the broccoli on a baking sheet and roast in the preheated oven for 15-20 minutes until tender and slightly charred at the edges.

  • 4

    While the broccoli is roasting, finely dice 1/2 small onion and sauté it with a little olive oil in a small saucepan until softened. Add brown rice (pre-cooked or use quick-cooking brown rice) and stir to combine, creating a simple rice pilaf. Adjust salt and pepper to taste and keep warm.

  • 5

    Season the chicken breast with salt and pepper. Heat a nonstick skillet over medium-high heat with a small amount of olive oil. Sear the chicken breast for about 3-4 minutes on each side until a golden crust forms. Lower the heat and cook for an additional 2-3 minutes per side until the internal temperature reaches 165°F.

  • 6

    Plate the dish by placing a serving of brown rice pilaf, topping with the roasted garlic broccoli, and laying the seared chicken breast on the side. Serve immediately.