Name: Pan-Seared Chicken and Rice Bowl
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5.5 oz chicken breast; 0.5 cup brown rice, cooked; 1 cup broccoli florets; 0.5 tbsp extra virgin olive oil; 1 tbsp tamari; 1 tsp fresh ginger, grated; 1 clove garlic, minced; 0.25 tsp sea salt; 0.25 tsp black pepper; 1 tsp sesame seeds

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Chicken and Rice Bowl

Golden pan-seared chicken breast served over fluffy brown rice with crisp steamed broccoli and a savory tamari-ginger glaze.

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NUTRITION

Protein

55.8g

Fat

15.9g

Carbs

34.5g

SERVINGS

1 serving

INGREDIENTS

5.5 oz chicken breast

0.5 cup brown rice, cooked

1 cup broccoli florets

0.5 tbsp extra virgin olive oil

1 tbsp tamari

1 tsp fresh ginger, grated

1 clove garlic, minced

0.25 tsp sea salt

0.25 tsp black pepper

1 tsp sesame seeds

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PREPARATION

1
Season the chicken breast evenly on both sides with sea salt and black pepper.
2
Heat the extra virgin olive oil in a large skillet over medium-high heat.
3
Add the chicken to the pan and sear for 6-7 minutes per side until golden brown and the internal temperature reaches 165°F.
4
While the chicken is cooking, steam the broccoli florets in a steamer basket over boiling water for 4-5 minutes until tender-crisp.
5
In a small bowl, whisk together the tamari, grated ginger, and minced garlic to create the glaze.
6
Remove the chicken from the pan and let it rest for 3 minutes before slicing it into thin strips.
7
Place the warm cooked brown rice in a bowl and top with the sliced chicken and steamed broccoli.
8
Drizzle the tamari-ginger glaze over the chicken and vegetables and garnish with sesame seeds.