Description
Garlic Chicken with Broccoli and Spinach delivers a nutritious punch that’ll make your taste buds dance. Packed with lean protein and green goodness, this simple dish comes together quickly for a satisfying dinner that keeps your wellness goals on track.
Ingredients
Scale
Main Protein:
- 2 chicken breasts, boneless and skinless
Vegetables:
- 1 cup broccoli florets
- 2 cups fresh spinach
Seasonings and Liquids:
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ½ teaspoon red pepper flakes
- 4 cloves garlic
- 1 tablespoon olive oil
- 2 tablespoons butter
- ½ cup low-sodium chicken broth
- 1 tablespoon soy sauce
- 1 tablespoon cornstarch
- 1 tablespoon water
- 1 tablespoon fresh parsley
- 1 teaspoon sesame seeds
Instructions
- Mix ½ teaspoon each of salt, black pepper, garlic powder, and paprika in a bowl. Coat chicken pieces thoroughly with this seasoning blend.
- Warm 1 tablespoon olive oil in a large skillet over medium-high heat at 375°F.
- Sear 2 chicken breasts for 5-7 minutes, stirring every 2 minutes until pieces turn golden brown and reach 165°F internal temperature.
- Remove chicken from skillet and set aside on a clean plate.
- Reduce heat to medium and melt 2 tablespoons butter in the same skillet.
- Add 4 minced garlic cloves and ½ teaspoon red pepper flakes. Sauté for 30 seconds until aromatic.
- Toss 1 cup broccoli florets into the skillet. Sprinkle with ½ teaspoon salt and pepper. Cook 3-4 minutes until slightly tender.
- Pour ½ cup chicken broth and 1 tablespoon soy sauce into the skillet. Stir to combine ingredients.
- Whisk 1 teaspoon cornstarch with 1 tablespoon water to create a smooth slurry.
- Add cornstarch mixture to skillet. Simmer sauce for 1-2 minutes until it slightly thickens.
- Introduce 2 cups fresh spinach and reserved chicken to the skillet.
- Gently stir and cook for 2 minutes, allowing spinach to wilt and chicken to absorb sauce flavors.
- Garnish with 1 tablespoon chopped parsley and 1 teaspoon sesame seeds.
- Transfer to serving plates immediately while hot.
Notes
- Let the chicken rest after seasoning to help the spices penetrate deeper into the meat for more intense flavor.
- Use a meat thermometer to check chicken doneness, ensuring it reaches 165°F without overcooking and drying out.
- For a lower-carb version, swap rice with cauliflower rice or zucchini noodles to reduce overall calories and carbohydrates.
- If preferring a dairy-free option, replace butter with coconut oil or additional olive oil for sautéing vegetables and creating sauce.
- Prep Time: 5 minutes
- Cook Time: 15-18 minutes
- Category: Sautéed
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 2
- Calories: 420 kcal
- Sugar: 2 g
- Sodium: 600 mg
- Fat: 28 g
- Saturated Fat: 9 g
- Unsaturated Fat: 17 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 3 g
- Protein: 40 g
- Cholesterol: 130 mg