Name: Lemon garlic chicken breast
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 1 serving
Ingredients: 2 1/2 tbsp brown rice; 1/3 cup water; 3/4 tsp salt; 4 oz broccoli florets; 1 tsp extra virgin olive oil; 3 oz boneless skinless chicken breast, patted dry; 2 cloves garlic, minced; 1 tbsp lemon juice; 1/4 tsp black pepper; 8 olive oil cooking sprays

Nutrition

Per serving

367 calories

Protein: 26g; 28% of calories
Carbs: 45g; 48% of calories
Fat: 10g; 24% of calories

Instructions

Prep 15 min · Cook 35 min

Preheat the oven to 400°F. In a small pot, combine the rice, water, and a pinch of the salt. Bring to a boil, then reduce heat to low, cover, and simmer for 40 minutes. When done, remove from heat and let rest covered for 5 minutes.
On a half-sheet pan, toss the broccoli florets with the olive oil and a pinch of salt. Spread in a single layer and roast for 20 minutes until the edges are charred and the stalks are tender.
While the broccoli roasts, rub the chicken breast with the minced garlic, black pepper, and another pinch of salt.
Coat a 12-inch skillet with cooking spray and set over medium heat. Place the chicken in the skillet and cook for 6 to 7 minutes. Flip the chicken and cook for 6 to 7 minutes more until the center is opaque. Done when opaque in the center, 165°F.
Pour the lemon juice over the chicken in the skillet for the last minute of cooking to glaze it. Serve the chicken alongside the roasted broccoli and brown rice.

Nutrition

Ingredients

Instructions

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