Name: Chicken breast with broccoli and rice
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: 4 oz boneless skinless chicken breast, patted dry; 1/4 cup long-grain brown rice; 1/2 cup water; 5 oz broccoli, cut into florets; 1 tsp extra virgin olive oil; 1/4 tsp garlic powder; 3/4 tsp dried basil; 1/2 tsp salt; 1/4 tsp black pepper

Nutrition

Per serving

371 calories

Protein: 33g; 34% of calories
Carbs: 45g; 47% of calories
Fat: 8g; 19% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 35 min

In a small pot, combine the rice, water, and a pinch of the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 40 minutes. Remove from the heat and let rest, covered, for 5 minutes.
While the rice simmers, season the chicken breast on both sides with the garlic powder, dried basil, the rest of the salt, and the black pepper.
Heat the olive oil in a skillet over medium-high heat. Add the chicken breast and cook for 6 minutes. Flip and cook until the center is opaque, about 6 to 8 minutes more. Transfer to a plate to rest for 5 minutes. Done when opaque in the center, 165°F.
While the chicken rests, place a steamer basket in a pot with an inch of water. Add the broccoli florets, cover, and steam until tender and bright green, about 5 to 7 minutes.
Serve the seared chicken breast alongside the fluffed brown rice and steamed broccoli.

Nutrition

Ingredients

Instructions

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