Are you looking for a quick and nutritious meal? This chicken and broccoli recipe is the perfect solution! With tender chicken breasts, bright green broccoli, and a light sauce, it’s a delightful dish that doesn’t compromise on flavor. Ideal for busy nights, this recipe is not only easy to prepare but also packed with nutrients, making it a favorite for families. Let’s dive into the details of this delectable dish!
Ingredients
– 2 boneless, skinless chicken breasts
– 2 cups broccoli florets
– 2 tablespoons olive oil
– 3 cloves garlic, minced
– 1 tablespoon soy sauce
– 1 tablespoon honey
– Salt and pepper to taste
– 1 teaspoon sesame seeds (optional)
– Fresh parsley for garnish
Servings and Cooking Time
This recipe serves 2 people. Preparation time is approximately 10 minutes, and cooking time is about 15 minutes, totaling 25 minutes from start to finish.
Nutritional Value
Each serving (1 chicken breast and 1 cup broccoli) contains approximately:
– Calories: 350
– Protein: 35g
– Carbohydrates: 25g
– Fat: 15g
– Fiber: 5g
This nutritional value is based on one serving for one person.
Step-by-Step Cooking Process
1. Begin by preparing the chicken breasts by trimming any excess fat.
2. Season the chicken with salt and pepper on both sides.
3. Heat olive oil in a large skillet over medium heat.
4. Add the chicken breasts to the skillet and cook for 6-7 minutes on each side until golden brown.
5. Remove the chicken from the skillet and set aside.
6. In the same skillet, add the minced garlic and sauté for about 30 seconds.
7. Add the broccoli florets and sauté for 3-4 minutes until bright green and tender.
8. Return the chicken to the skillet and add soy sauce and honey, stirring to combine.
9. Cook for an additional 2-3 minutes until heated through.
10. Sprinkle with sesame seeds and fresh parsley before serving.
Alternative Ingredients
You can easily substitute chicken with tofu for a vegetarian option. Additionally, feel free to use other vegetables like bell peppers or snap peas to enhance the dish’s flavor and texture.
Serving and Pairings
This chicken and broccoli dish pairs beautifully with steamed rice or quinoa. For a complete meal, consider serving it with a side salad or some whole-grain bread to soak up the delicious sauce.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave until heated through. This dish can also be frozen for up to 2 months; thaw in the refrigerator before reheating.
Cooking Mistakes
- Overcooking the chicken can make it dry; use a meat thermometer to check for doneness.
- Not seasoning properly can lead to bland flavors; taste as you cook!
- Using too much oil can make the dish greasy; stick to the recommended amount.
- Skipping the garlic will diminish the flavor; it’s an essential ingredient!
- Not blanching the broccoli can result in tough texture; cook until vibrant green.
Helpful Tips
- Marinate chicken for extra flavor before cooking.
- Use a non-stick skillet for easier cooking and cleanup.
- Experiment with different sauces for variety.
- For added crunch, top with chopped nuts or seeds.
- Prep ingredients ahead of time for quicker cooking.
FAQs
Can I use frozen broccoli instead of fresh?
Yes, frozen broccoli works well in this recipe. Just adjust the cooking time as needed, since frozen vegetables may release more water. Cook until heated through and tender.
What can I serve with chicken and broccoli?
This dish pairs nicely with rice, quinoa, or noodles. A side salad or steamed vegetables can also complement the meal well.
How do I know when the chicken is cooked?
The chicken is fully cooked when it reaches an internal temperature of 165°F (75°C). Alternatively, it should be no longer pink in the center and the juices should run clear.
Can I make this dish ahead of time?
Yes, you can prepare the chicken and broccoli in advance and store it in the refrigerator. Just reheat before serving for the best taste.
Is this recipe suitable for meal prep?
Absolutely! It stores well and can be portioned into containers for easy lunches or dinners throughout the week.
Conclusion
This chicken and broccoli recipe is a fantastic option for a quick, healthy meal that the whole family will love. With simple ingredients and easy preparation, you can enjoy a delicious dish in no time. Try it out and savor the delightful combination of flavors!
Chicken And Broccoli
Ingredients
- 2 boneless skinless chicken breasts
- 2 cups broccoli florets
- 2 tablespoons olive oil
- 3 cloves garlic minced
- 1 tablespoon soy sauce
- 1 tablespoon honey
- Salt and pepper to taste
- 1 teaspoon sesame seeds optional
- Fresh parsley for garnish
Instructions
- Begin by preparing the chicken breasts by trimming any excess fat.
- Season the chicken with salt and pepper on both sides.
- Heat olive oil in a large skillet over medium heat.
- Add the chicken breasts to the skillet and cook for 6-7 minutes on each side until golden brown.
- Remove the chicken from the skillet and set aside.
- In the same skillet, add the minced garlic and sauté for about 30 seconds.
- Add the broccoli florets and sauté for 3-4 minutes until bright green and tender.
- Return the chicken to the skillet and add soy sauce and honey, stirring to combine.
- Cook for an additional 2-3 minutes until heated through.
- Sprinkle with sesame seeds and fresh parsley before serving.
