Name: Lemon Garlic Pan Seared Chicken with Steamed Broccoli and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 3.2 oz Chicken Breast, boneless and skinless; 1 cup cooked Brown Rice; 1.5 cups Broccoli florets; 1 tbsp Avocado Oil; 1 tbsp fresh Lemon Juice; 1 clove Garlic, minced

Nutrition

Per serving

501 calories

Protein: 29g; 23% of calories
Carbs: 56g; 44% of calories
Fat: 18g; 33% of calories

Ingredients

6 items

Instructions

Prep 10 min · Cook 30 min

Prepare the brown rice according to package instructions if not already cooked.
Steam the broccoli florets in a steamer basket over boiling water for 5-6 minutes until tender-crisp and vibrant green.
Pat the chicken breast dry with a paper towel and season both sides with a pinch of sea salt and black pepper.
Heat the avocado oil in a medium skillet over medium-high heat.
Place the chicken in the skillet and sear for 6 to 7 minutes per side, or until the internal temperature reaches 165°F.
During the last minute of cooking, add the minced garlic to the pan, stirring constantly to avoid burning.
Remove the skillet from heat and pour the fresh lemon juice over the chicken, scraping up any browned bits from the pan.
Serve the chicken alongside the brown rice and steamed broccoli, drizzling any remaining pan juices over the top.

Nutrition

Ingredients

Instructions

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