Description
A balanced weeknight meal with tender pan-seared chicken breast, parmesan-infused garlic sauce, fluffy rice, and roasted vegetables. Perfect for busy families wanting protein-rich, comfort food with a light twist.
Ingredients
Sliced Chicken Breast, 1.5 lbs
Fluffy White Rice, 3 cups cooked
Garlic Cloves, 4-5
Vegetable Broth, 1.5 cups
Milk or Plant-Based Alternative, 1.5 cups
Parmesan Cheese, 1/2 cup (freshly grated)
Broccoli Florets, 2 cups
Extra Virgin Olive Oil, 2 tbsp
Spinach, 4 cups raw
Parsley, chopped (flat-leaf), 2 tbsp
Salt to taste
Instructions
Preheat oven to 400°F (200°C)
Pat chicken dry, season with salt. Heat 1 tbsp olive oil in a skillet over medium-high. Sauté chicken 3-4 minutes per side until golden and cooked through. Remove and set aside
In the same skillet, soften garlic cloves in remaining oil for 1 minute. Whisk in vegetable broth and milk/plant-based alternative. Simmer until slightly thickened
Stir in grated parmesan until melted and creamy
Toss broccoli with 1 tbsp olive oil and salt. Roast 12-15 minutes until tender-crisp
Sauté spinach in the garlic sauce until wilted
Divide rice into 4 bowls. Top with chicken, sauce, roasted broccoli, and sautéed spinach
Sprinkle parsley
Notes
Use non-dairy milk for vegan version
Roast broccoli concurrently with chicken cooking
Parmesan can be omitted for lower sodium
Store leftovers airtight, sauce separately from rice
- Prep Time: 15
- Cook Time: 25
- Category: Dinner
- Method: Stovetop Roasting
- Cuisine: Fusion / Modern American
Nutrition
- Serving Size: 1 bowl
- Calories: 420
- Sugar: 4g
- Sodium: 1000mg
- Fat: 20g
- Saturated Fat: 10g
- Carbohydrates: 45g
- Fiber: 5g
- Protein: 40g
- Cholesterol: 80mg