Name: Sautéed chicken with white rice
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 1/4 cup white rice; 1/2 cup water; 3/4 tsp salt; 5 oz boneless skinless chicken breast, patted dry; 1 tsp olive oil; 3/4 tsp garlic powder; 1/2 tsp black pepper; 5 oz broccoli florets

Nutrition

Per serving

423 calories

Protein: 41g; 38% of calories
Carbs: 48g; 44% of calories
Fat: 9g; 18% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 15 min

In a small saucepan, combine the rice, water, and half 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 cooks, season the chicken breast on both sides with the garlic powder, black pepper, and the remaining salt.
Place a steamer basket in a pot with an inch of water. Add the broccoli, cover, and steam over medium heat for 5 to 6 minutes until tender but still bright green.
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 and reaches its safe temperature. Done when opaque in the center, 165°F.

Nutrition

Ingredients

Instructions

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