Name: Seared chicken with rice and broccoli
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1/4 cup white rice; 2/3 cup water; 4 oz boneless skinless chicken breast, patted dry; 1 tsp olive oil; 1/2 tsp salt; 1/2 tsp black pepper; 1/4 tsp garlic powder; 5 oz broccoli, cut into florets

Nutrition

Per serving

369 calories

Protein: 33g; 34% of calories
Carbs: 46g; 49% of calories
Fat: 7g; 17% of calories

Ingredients

8 items

Instructions

Prep 10 min · Cook 20 min

In a small pot, combine the rice, water, and a pinch of the salt. Bring to a boil over high heat, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let rest, covered, for 5 minutes.
While the rice simmers, season the chicken breast on both sides with the remaining salt, black pepper, and garlic powder.
Heat the olive oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes, flip, and cook for 6 minutes more until the center is opaque. Done when opaque in the center, 165°F.
While the chicken cooks, place the broccoli in a steamer basket over a pot of boiling water. Cover and steam for 5 to 6 minutes until tender but still bright green.
Fluff the rice with a fork and place on the plate. Slice the chicken and serve it next to the rice with the steamed broccoli.

Nutrition

Ingredients

Instructions

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