Name: Pan seared chicken and broccoli
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 6 oz boneless skinless chicken breast, patted dry; 5 oz broccoli florets, cut into bite-sized pieces; 1/4 cup quinoa; 1/2 cup water; 1 1/2 tbsp extra virgin olive oil; 3/4 tsp garlic powder; 1 1/2 tsp dried basil; 3/4 tsp salt; 1/2 tsp black pepper

Nutrition

Per serving

564 calories

Protein: 49g; 34% of calories
Carbs: 41g; 28% of calories
Fat: 25g; 38% of calories

Ingredients

9 items

Instructions

Prep 15 min · Cook 15 min

Preheat the oven to 400°F. On a half-sheet pan, toss the broccoli with half the olive oil and a pinch of salt. Roast for 15 to 20 minutes until the edges are charred and the stems are tender.
In a small saucepan, combine the quinoa, water, and a pinch of salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from the heat and let rest, covered, for 5 minutes before fluffing with a fork.
While the broccoli and quinoa cook, season the chicken breast on both sides with the garlic powder, dried basil, black pepper, and the remaining salt.
Heat the remaining olive oil in a 12-inch skillet over medium heat. Add the chicken and cook for 6 to 7 minutes, flip, and cook for 6 to 7 minutes more until the center is opaque and reaches 165°F.
Serve the seared chicken alongside the roasted broccoli and fluffy quinoa.

Nutrition

Ingredients

Instructions

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