Name: Pan-Seared Chicken Thighs with Garlic
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 8 oz boneless skinless chicken thighs; 0.5 tbsp extra virgin olive oil; 3 clove garlic; 0.25 tsp sea salt; 0.25 tsp black pepper; 0.5 tsp dried oregano; 1 cup broccoli florets; 0.5 cup cauliflower rice; 1 tsp lemon juice

Nutrition

Per serving

506 calories

Protein: 52g; 41% of calories
Carbs: 15g; 12% of calories
Fat: 27g; 48% of calories

Ingredients

9 items

Instructions

Prep 10 min · Cook 15 min

Pat the chicken thighs dry with paper towels to ensure a crisp sear, then season both sides evenly with sea salt, black pepper, and dried oregano.
Heat the extra virgin olive oil in a large stainless steel or cast-iron skillet over medium-high heat until the oil shimmers.
Place the chicken thighs in the skillet, smooth-side down, and cook undisturbed for 6-7 minutes until a golden-brown crust forms.
Flip the chicken and cook for another 5-6 minutes; during the final 2 minutes of cooking, add the minced garlic to the pan, stirring it into the oil to release its fragrant aroma without burning.
While the chicken finishes, steam the broccoli florets and cauliflower rice in a steamer basket over boiling water for 4-5 minutes until tender-crisp.
Remove the skillet from heat, drizzle the chicken with fresh lemon juice, and serve immediately alongside the steamed vegetables.

Nutrition

Ingredients

Instructions

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