DinnerMediterraneanHigh ProteinQuickFamily Friendly
Chicken Broccoli Rice Skillet
A one-pan rice dinner with chicken, broccoli, garlic, and a bright lemon finish.
- Calories
- 610
- Protein
- 45g
- Carbs
- 67g
- Fat
- 15g
Per serving
Ingredients
For 4 servings · 42 min total
- boneless skinless chicken breastthinly sliced20 oz
- white rice1 1/3 cup
- broccoli florets4 cup
- oniondiced1
- garlic cloveminced4
- low-sodium chicken broth3 cup
- lemon juice4 tbsp
- light olive oil4 tsp
- kosher salt1 tsp
- black pepper1/2 tsp
Instructions
- 1Thinly slice the chicken and dice the onion. Mince the garlic.
- 2Do not rinse the chicken. Pat it dry, season it with salt and pepper, and sear it in the oil over medium-high heat for 3-4 minutes per side, until browned and the thickest pieces reach 165°F (74°C). Transfer it to a clean plate. Wash the board, knife, and hands with soap and water before touching anything else.
- 3Soften the onion and garlic in the skillet for 3-4 minutes, until translucent and fragrant. Add the rice and toast for 1-2 minutes, stirring, until lightly nutty.
- 4Pour in the broth, cover, and simmer for 15-18 minutes, until the rice is tender. Stir in the broccoli and cover for 4-5 minutes, until crisp-tender. Return the chicken and cook for 2-3 minutes, until hot. Finish with lemon juice, then taste and adjust with salt and pepper.
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Let's Get Hot provides general wellness and nutrition planning, not medical advice. Calorie targets, timelines, and grocery costs are estimates. Always verify product labels and ingredients yourself when managing serious allergies, and consult a healthcare or nutrition professional before making significant dietary changes.