Name: Seared Chicken Thighs with Brown Rice and Roasted Broccoli
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8.9 ounces Boneless Skinless Chicken Thighs; 3 tablespoons Cooked Brown Rice; 1.5 cups Broccoli Florets; 0.5 teaspoon Garlic Powder; 0.25 teaspoon Sea Salt; 0.25 teaspoon Black Pepper

Seared Chicken Thighs with Brown Rice and Roasted Broccoli

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

YOUR SOLIN GENERATED RECIPE

Seared Chicken Thighs with Brown Rice and Roasted Broccoli

Pan-seared chicken thighs seasoned with garlic and herbs, served over nutty brown rice with a side of crisp roasted broccoli.

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NUTRITION

Protein

54.4g

Fat

11g

Carbs

20.9g

SERVINGS

1 serving

INGREDIENTS

8.9 ounces Boneless Skinless Chicken Thighs

3 tablespoons Cooked Brown Rice

1.5 cups Broccoli Florets

0.5 teaspoon Garlic Powder

0.25 teaspoon Sea Salt

0.25 teaspoon Black Pepper

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PREPARATION

1
Preheat your oven to 400°F and line a baking sheet with parchment paper.
2
Toss the broccoli florets with sea salt, pepper, and a teaspoon of water to help them steam-roast until they are tender and crisp.
3
Season the chicken thighs on both sides with garlic powder, salt, and pepper.
4
Heat a high-quality non-stick skillet over medium-high heat and sear the chicken for about 6 minutes per side until the internal temperature reaches 165°F.
5
While the chicken rests, warm your pre-cooked brown rice in the microwave or a small pot.
6
Serve the juicy chicken thighs alongside the rice and roasted broccoli for a perfectly balanced, high-protein meal.