Description
Chicken and Broccoli Skillet brings together tender chicken and crisp broccoli in a quick, satisfying one-pan dinner that saves you time and cleanup. Packed with protein and green goodness, this skillet meal delivers a delicious solution for busy weeknight cooking.
Ingredients
Scale
Main Ingredients:
- 34 chicken breasts (about 1.5 lbs / 680 g)
- 4 cups broccoli florets
Seasonings and Flavors:
- 3 tablespoons low-sodium soy sauce
- 2 tablespoons extra virgin olive oil
- 1 teaspoon sesame oil
- 3 cloves garlic
- ½ teaspoon red pepper flakes (optional)
- Salt
- Pepper
Cooking Oils:
- 2 tablespoons extra virgin olive oil
Instructions
- Slice 1.5 pounds (680 grams) of boneless chicken breasts into uniform 1-inch bite-sized pieces, ensuring each chunk is roughly the same size for consistent cooking.
- Thoroughly rinse 4 cups of fresh broccoli florets under cold water, gently patting them dry with paper towels to remove excess moisture.
- Finely mince 3 cloves of garlic using a sharp knife, creating small, uniform pieces that will distribute evenly in the dish.
- Warm 2 tablespoons extra virgin olive oil in a large skillet over medium-high heat (375°F/190°C) for approximately 1-2 minutes until the oil shimmers slightly.
- Carefully place chicken pieces into the hot skillet, spreading them in a single layer without overcrowding to achieve golden-brown edges, cooking for 5-6 minutes and stirring occasionally.
- Add minced garlic to the skillet, stirring rapidly for 30-45 seconds to prevent burning while releasing its aromatic qualities.
- Introduce broccoli florets to the skillet, tossing gently to combine with chicken and distribute heat evenly, cooking for 2-3 minutes until broccoli turns bright green.
- Pour 3 tablespoons low-sodium soy sauce and 1 teaspoon sesame oil over the chicken and broccoli, stirring continuously to coat ingredients thoroughly.
- Reduce heat to medium (350°F/175°C), continuing to cook for an additional 3-4 minutes until broccoli reaches tender-crisp consistency.
- Sprinkle ½ teaspoon red pepper flakes (optional) and season with salt and black pepper to your preferred taste, giving a final gentle toss to incorporate seasonings.
Notes
- Check chicken doneness by cutting into the thickest piece to ensure it’s no longer pink inside and reaches 165°F.
- Slice chicken into uniform bite-sized pieces to guarantee even cooking and consistent texture.
- For a low-carb version, replace rice with cauliflower rice or serve over zucchini noodles to reduce carbohydrate content.
- Vegetarians can swap chicken with extra-firm tofu, pressing and cubing it before following the same cooking method.
- Prep Time: 10 minutes
- Cook Time: 10-15 minutes
- Category: One-Skillet
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 6
- Calories: 176 kcal
- Sugar: 1 g
- Sodium: 311 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 4 g
- Fiber: 2 g
- Protein: 26 g
- Cholesterol: 70 mg