Name: Seared Chicken Breast with Roasted Broccoli and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5.3 oz Chicken Breast, boneless and skinless; 1/2 cup cooked Brown Rice; 1.5 cups Broccoli florets; 1.5 tsp Extra Virgin Olive Oil; 1 clove Garlic, minced; 1 tbsp Lemon Juice; Pinch of Sea Salt and Black Pepper

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.

YOUR SOLIN GENERATED RECIPE

Seared Chicken Breast with Roasted Broccoli and Brown Rice

Golden pan-seared chicken breast served over nutty brown rice with tender roasted broccoli florets and a squeeze of zesty lemon.

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NUTRITION

Protein

41.7g

Fat

12.3g

Carbs

37.9g

SERVINGS

1 serving

INGREDIENTS

5.3 oz Chicken Breast, boneless and skinless

1/2 cup cooked Brown Rice

1.5 cups Broccoli florets

1.5 tsp Extra Virgin Olive Oil

1 clove Garlic, minced

1 tbsp Lemon Juice

Pinch of Sea Salt and Black Pepper

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PREPARATION

1
Preheat your oven to 400°F (200°C) and line a small baking sheet with parchment paper.
2
Toss the broccoli florets with half of the olive oil, minced garlic, and a pinch of sea salt.
3
Spread the broccoli on the baking sheet and roast for 15-18 minutes until the edges are slightly charred and tender.
4
While the broccoli roasts, season the chicken breast with sea salt and black pepper on both sides.
5
Heat the remaining olive oil in a non-stick skillet over medium-high heat.
6
Place the chicken in the skillet and sear for 6-7 minutes per side, or until the internal temperature reaches 165°F.
7
Remove the chicken from the pan and let it rest for 3 minutes before slicing to keep it juicy.
8
Warm the pre-cooked brown rice if necessary.
9
Plate the brown rice, top with the sliced chicken and roasted broccoli, and finish with a fresh squeeze of lemon juice over the entire dish.