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

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

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

YOUR SOLIN GENERATED RECIPE

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

Savor a vibrant dinner featuring tender, pan-seared chicken breast enhanced with a zingy lemon garlic marinade, partnered with perfectly roasted broccoli and a side of nutty brown rice. This balanced meal is simple yet flavorful, ensuring a satisfying bite with every forkful.

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NUTRITION

500kcal
Protein
59.8g
Fat
9.2g
Carbs
37.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Chicken Breast

1 cup Broccoli (150g)

1/2 cup Brown Rice (100g)

1/2 Lemon

2 cloves Garlic

1 tsp Olive Oil

Pinch Salt

Pinch Black Pepper

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PREPARATION

  • 1

    Pat the chicken breast dry and season with a pinch of salt and pepper.

  • 2

    In a small bowl, combine the juice and zest of 1/2 lemon, 2 minced garlic cloves, and 1 teaspoon of olive oil.

  • 3

    Coat the chicken breast evenly with the lemon garlic mixture and let it marinate for at least 10 minutes.

  • 4

    Preheat a non-stick skillet over medium-high heat. Once hot, place the chicken breast in the skillet and sear for about 4-5 minutes per side until golden brown and cooked through.

  • 5

    Meanwhile, preheat the oven to 400°F. Toss the broccoli with a light drizzle of olive oil, salt, and pepper, and spread it on a baking sheet.

  • 6

    Roast the broccoli in the oven for 15-20 minutes until tender and slightly crispy on the edges.

  • 7

    Heat the brown rice if needed, or plate freshly cooked brown rice, about 1/2 cup serving.

  • 8

    Assemble the plate with the pan-seared chicken breast, roasted broccoli, and brown rice. Drizzle any remaining lemon garlic sauce over the chicken for extra flavor.

  • 9

    Serve immediately and enjoy your balanced, flavorful dinner.

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

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

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

YOUR SOLIN GENERATED RECIPE

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

Savor a vibrant dinner featuring tender, pan-seared chicken breast enhanced with a zingy lemon garlic marinade, partnered with perfectly roasted broccoli and a side of nutty brown rice. This balanced meal is simple yet flavorful, ensuring a satisfying bite with every forkful.

NUTRITION

500kcal
Protein
59.8g
Fat
9.2g
Carbs
37.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Chicken Breast

1 cup Broccoli (150g)

1/2 cup Brown Rice (100g)

1/2 Lemon

2 cloves Garlic

1 tsp Olive Oil

Pinch Salt

Pinch Black Pepper

PREPARATION

  • 1

    Pat the chicken breast dry and season with a pinch of salt and pepper.

  • 2

    In a small bowl, combine the juice and zest of 1/2 lemon, 2 minced garlic cloves, and 1 teaspoon of olive oil.

  • 3

    Coat the chicken breast evenly with the lemon garlic mixture and let it marinate for at least 10 minutes.

  • 4

    Preheat a non-stick skillet over medium-high heat. Once hot, place the chicken breast in the skillet and sear for about 4-5 minutes per side until golden brown and cooked through.

  • 5

    Meanwhile, preheat the oven to 400°F. Toss the broccoli with a light drizzle of olive oil, salt, and pepper, and spread it on a baking sheet.

  • 6

    Roast the broccoli in the oven for 15-20 minutes until tender and slightly crispy on the edges.

  • 7

    Heat the brown rice if needed, or plate freshly cooked brown rice, about 1/2 cup serving.

  • 8

    Assemble the plate with the pan-seared chicken breast, roasted broccoli, and brown rice. Drizzle any remaining lemon garlic sauce over the chicken for extra flavor.

  • 9

    Serve immediately and enjoy your balanced, flavorful dinner.