Here is an appetizing introduction to the recipe, ranging from 350-500 characters, written before any headings. This chicken and broccoli recipe is not only easy to prepare but also packed with flavor and nutrients. The tender chicken breast pairs beautifully with the vibrant broccoli, creating a dish that’s both satisfying and healthy. Perfect for a busy weeknight or a meal prep option, this recipe is sure to impress your family and friends while keeping your health goals in check.
Ingredients
- 2 boneless, skinless chicken breasts
- 2 cups broccoli florets
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon soy sauce
- Salt and pepper to taste
- 1 teaspoon paprika
- 1 tablespoon lemon juice
- Fresh parsley for garnish
- Optional: sesame seeds for garnish
Servings and Cooking Time
This recipe serves 2 people. Preparation time is approximately 10 minutes, while cooking time is about 15 minutes, making it a quick and easy option for busy evenings.
Nutritional Value
Each serving (1 chicken breast with broccoli) contains approximately 300 calories, 30g protein, 15g fat, 8g carbohydrates, and 4g fiber. This nutritional breakdown is tailored for one person and offers a healthy balance of macronutrients.
Step-by-Step Cooking Process
- Start by seasoning the chicken breasts with salt, pepper, and paprika.
- Heat olive oil in a skillet over medium heat.
- Add the seasoned chicken breasts and cook for 6-7 minutes per side until golden brown.
- Remove the chicken from the skillet and set aside.
- In the same skillet, add minced garlic and sauté for about 30 seconds.
- Add broccoli florets and a splash of water, cover, and steam for 3-4 minutes.
- Stir in soy sauce and lemon juice, mixing well with the broccoli.
- Return the chicken to the skillet, allowing it to heat through.
- Garnish with fresh parsley and sesame seeds if desired.
- Serve hot and enjoy your delicious chicken and broccoli dish!
Alternative Ingredients
You can substitute chicken with tofu or shrimp for a different protein option. Additionally, use cauliflower or green beans in place of broccoli for variety. Feel free to experiment with your favorite sauces like teriyaki or sweet and sour for a unique flavor twist.
Serving and Pairings
This chicken and broccoli dish pairs wonderfully with steamed rice or quinoa. You can also serve it alongside a fresh garden salad for a complete meal. For a heartier option, consider adding whole grain noodles tossed in a light sauce.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave for 1-2 minutes or heat in a skillet until warmed through. This dish can be frozen for up to a month; just ensure to thaw before reheating.
Cooking Mistakes
- Overcooking the chicken can lead to dryness; use a meat thermometer to check for 165°F.
- Not seasoning the chicken adequately can result in blandness; be generous with spices.
- Steaming broccoli too long can make it mushy; aim for bright green and tender-crisp.
- Using too much oil can make the dish greasy; stick to the recommended amount.
- Forgetting to cover the skillet while steaming broccoli can lead to uneven cooking.
Helpful Tips
- Marinate the chicken for extra flavor.
- Use fresh broccoli for the best texture and taste.
- Consider adding a splash of chicken broth for extra moisture.
- Garnish with toasted almonds for a crunchy texture.
- Adjust the soy sauce to your sodium preference.
FAQs
Can I use frozen broccoli?
Yes, frozen broccoli can be used, but adjust cooking time as it may require slightly longer to cook through.
Is this recipe suitable for meal prep?
Absolutely! This dish stores well and can be prepared in advance for quick meals throughout the week.
Can I add other vegetables?
Certainly! Bell peppers, snap peas, or carrots can be great additions for more color and nutrition.
How do I make it gluten-free?
Simply use a gluten-free soy sauce alternative, and ensure all other ingredients are gluten-free.
What can I use instead of olive oil?
You can substitute olive oil with avocado oil or canola oil, both of which have high smoke points suitable for cooking.
Conclusion
This chicken and broccoli recipe is a fantastic way to enjoy a nutritious meal without sacrificing flavor. It’s quick to prepare, packed with protein, and perfect for any night of the week. Whether you’re cooking for yourself or the whole family, this dish is sure to satisfy and delight!
Chicken And Broccoli
Ingredients
- 2 boneless skinless chicken breasts
- 2 cups broccoli florets
- 2 tablespoons olive oil
- 2 cloves garlic minced
- 1 teaspoon soy sauce
- Salt and pepper to taste
- 1 teaspoon paprika
- 1 tablespoon lemon juice
- Fresh parsley for garnish
- Optional: sesame seeds for garnish
Instructions
- Season the chicken breasts with salt, pepper, and paprika.
- Heat olive oil in a skillet over medium heat.
- Add the seasoned chicken breasts and cook for 6-7 minutes per side until golden brown.
- Remove the chicken from the skillet and set aside.
- In the same skillet, add minced garlic and sauté for about 30 seconds.
- Add broccoli florets and a splash of water, cover, and steam for 3-4 minutes.
- Stir in soy sauce and lemon juice, mixing well with the broccoli.
- Return the chicken to the skillet, allowing it to heat through.
- Garnish with fresh parsley and sesame seeds if desired.
- Serve hot and enjoy your delicious chicken and broccoli dish!
