Name: Pan-seared chicken and broccoli
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 3 oz boneless skinless chicken breast, halved horizontally and patted dry; 1/4 cup white rice; 1/2 cup water; 5 oz broccoli, cut into bite-size florets; 1 tsp canola oil; 1/2 tsp salt; 1/4 tsp black pepper; 1/4 tsp garlic powder

Nutrition

Per serving

339 calories

Protein: 26g; 30% of calories
Carbs: 46g; 53% of calories
Fat: 6g; 17% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 15 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 on both sides with the garlic powder, black pepper, and the remaining salt.
Heat the oil in a nonstick skillet over medium-high heat. Add the chicken and cook for 4 minutes. Flip and cook for 4 to 5 minutes more until the center is opaque and reaches 165°F. Transfer to a plate to rest.
Wipe out the skillet and add the broccoli with a splash of water. Cover and steam over medium heat for 5 to 6 minutes until tender-crisp.

Nutrition

Ingredients

Instructions

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