Name: Pan seared chicken and broccoli
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 3.5 oz boneless skinless chicken breast, patted dry; 1/4 cup quinoa; 1/2 cup water; 5 oz broccoli florets; 1/2 tsp extra virgin olive oil; 1/2 tsp salt; 1/4 tsp black pepper; 3/4 tsp lemon juice

Nutrition

Per serving

335 calories

Protein: 32g; 37% of calories
Carbs: 39g; 44% of calories
Fat: 7g; 18% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 20 min

In a small saucepan, combine the quinoa, 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 quinoa simmers, season the chicken breast on both sides with the rest of the salt and the black pepper.
Heat the olive oil in a 12-inch skillet over medium-high heat. Add the chicken breast and cook for 6 minutes. Flip and cook for 6 to 8 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 boiling water. Cover and steam for 5 to 6 minutes until tender but still bright green.
Squeeze the lemon juice over the cooked chicken. Fluff the quinoa with a fork. Plate the chicken alongside the quinoa and broccoli.

Nutrition

Ingredients

Instructions

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