NUTRITION

SERVINGS

INGREDIENTS

7 oz boneless skinless chicken thighs

0.25 cup cooked brown rice

1 cup broccoli florets

0.5 cup sliced red bell pepper

1 tbsp tamari

0.5 tsp honey

0.5 tsp toasted sesame oil

1 tsp fresh ginger

1 clove garlic

0.5 tsp avocado oil

0.25 tsp sea salt

0.25 tsp black pepper

PREPARATION

• 1

  Pat the chicken thighs dry with a paper towel and season both sides evenly with the sea salt and black pepper.

• 2

  In a small glass bowl, whisk together the tamari, honey, toasted sesame oil, grated fresh ginger, and minced garlic to create the glaze.

• 3

  Heat the avocado oil in a large skillet over medium-high heat until shimmering.

• 4

  Place the chicken thighs in the skillet and sear for 5 to 7 minutes per side until deeply golden and the internal temperature reaches 165°F.

• 5

  Remove the chicken from the pan and set aside on a plate; add the broccoli florets and sliced bell peppers to the same skillet with one tablespoon of water.

• 6

  Immediately cover the pan with a lid for 2 minutes to steam the vegetables until they are bright green and crisp-tender.

• 7

  Return the chicken to the skillet, pour the prepared glaze over the chicken and vegetables, and toss for 1 minute until the sauce is thick and glossy.

• 8

  Serve the glazed chicken and vegetables over the warm cooked brown rice.