Description
This recipe for quick dinners saves your busy weeknights with minimal prep and maximum flavor that the whole family will love. You’ll have a delicious, satisfying meal on the table in under 30 minutes without sacrificing taste or quality.
Ingredients
Scale
Main Ingredients:
- 1 lb boneless chicken breasts
- 2 cups broccoli florets
- 1 cup cooked rice
Seasonings and Aromatics:
- 2 tablespoons soy sauce
- 2 cloves garlic, minced
- 1 tablespoon olive oil
Finishing Ingredients:
- Salt to taste
- Pepper to taste
Instructions
- Warm your olive oil in a 10-inch skillet at medium heat (375°F) for 2-3 minutes until it shimmers slightly.
- Drop 2 minced garlic cloves into the heated oil and gently sauté for exactly 45-60 seconds, stirring constantly to prevent burning.
- Carefully place 1 pound of chicken breasts into the pan, seasoning with ½ teaspoon salt and ¼ teaspoon black pepper. Sear each side for 3-4 minutes until a golden-brown crust develops.
- Add 2 cups fresh broccoli florets directly to the skillet and pour 2 tablespoons soy sauce over the ingredients, tossing everything to coat evenly.
- Reduce heat to low, cover the skillet, and let the chicken and broccoli steam together for 6-7 minutes until chicken reaches an internal temperature of 165°F.
- Transfer the cooked chicken and broccoli over 1 cup of warm rice, ensuring each serving gets an equal portion of protein and vegetables.
Notes
- Swap chicken for tofu or tempeh to make this a vegetarian meal that still packs protein.
- Use low-sodium soy sauce to control the salt content and keep the dish healthier.
- Slice chicken breasts thinly to ensure faster, more even cooking and prevent dryness.
- Add red pepper flakes or sriracha for extra heat if your family enjoys spicier dishes.
- Prep Time: 2 minutes
- Cook Time: 8 minutes
- Category: Sautéed
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 3 to 4
- Calories: 260 kcal
- Sugar: 1 g
- Sodium: 400 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 28 g
- Cholesterol: 70 mg