NUTRITION

SERVINGS

INGREDIENTS

5 oz chicken breast

0.5 cup cooked brown rice

1 tbsp extra virgin olive oil

1 cup broccoli florets

1 tbsp fresh lemon juice

0.5 tsp dried oregano

0.25 tsp garlic powder

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp fresh parsley

PREPARATION

• 1

  Preheat your oven to 400°F (200°C).

• 2

  Pat the chicken breast dry with a paper towel and season both sides evenly with dried oregano, garlic powder, sea salt, and black pepper.

• 3

  Heat the olive oil in an oven-safe skillet over medium-high heat.

• 4

  Place the chicken in the skillet and sear for 3-4 minutes until a golden-brown crust forms, then flip the chicken.

• 5

  Transfer the skillet to the oven and roast for 10-12 minutes, or until the internal temperature reaches 165°F.

• 6

  While the chicken roasts, steam the broccoli florets until tender-crisp and warm the pre-cooked brown rice.

• 7

  Remove the chicken from the oven, drizzle with fresh lemon juice, and let it rest for 5 minutes.

• 8

  Slice the chicken and serve over the rice with broccoli on the side, garnishing with fresh parsley.