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Dinner Β· Lunch Β· Chicken

Garlic Chicken, Rice and Broccoli

Pan-seared chicken with a little garlic, white rice and steamed broccoli. The plate meal-preppers make by the dozen.

⏱ 35 min (10 min prep, 25 min cooking) 🍽 Serves 4 · a quarter of the chicken, 1 cup of rice and 1 cup of broccoli budgetkid friendlymake aheadfreezer friendlyleftovers dairy free

One of our simple plates: kids’ portions and batch-cooking a week β†’

πŸ“… Add to my plan

ContainsWheat, Soybeans. Check the labels on what you buy; brands differ.

Ingredients

Make 4 servings

  • Rice

  • 1β…“ cup Long-grain white rice
  • 2β…” cup Water

  • Chicken and broccoli

  • 1Β½ lb Chicken breasts, boneless skinless, sliced into thin cutlets
  • 1Β½ tbsp Olive oil
  • 1 tsp Garlic powder
  • Β½ tsp Dried oregano
  • ΒΎ tsp Table salt
  • ΒΌ tsp Ground black pepper (to taste)
  • 1 lb Broccoli, in florets
  • 1 tbsp Low-sodium soy sauce, or a squeeze of lemon

Nutrition

Nutrition coming: the USDA numbers for these ingredients are being added.

Steps

You’ll need: medium saucepan with a lid, large skillet, steamer basket or a pot with a lid, food thermometer, cutting board.

  1. Rinse the rice in a strainer. Bring it to a boil with the water and ΒΌ teaspoon of the salt, cover, turn the heat to low and cook 18 minutes. Turn off the heat and let it stand, covered, 5 minutes, then fluff it with a fork.
  2. Season the chicken with the garlic powder, oregano, salt and pepper. Wash your hands and the cutting board after handling raw chicken.
  3. Heat the oil in the skillet over medium-high heat. Cook the cutlets 4 to 5 minutes per side, until golden and 165Β°F in the thickest part on a food thermometer. Let them rest 5 minutes, then slice.
  4. Steam the broccoli over simmering water 4 to 5 minutes, until bright green and just tender. Toss with the soy sauce or lemon.
  5. Divide the rice, chicken and broccoli among 4 plates or containers.

🌑 Safe temperaturesChicken 165°F. Check the thickest part with a food thermometer (USDA). More on food safety.

Make aheadBatch-cook: cool the cooked food in shallow containers and refrigerate it within 2 hours. Eat it within 3 to 4 days, or freeze it. Reheat to 165Β°F (USDA).
❄️ FreezerFreeze plates of chicken and rice up to 3 months; steam the broccoli fresh if you can.
β†Ί LeftoversPack a plate for lunch: refrigerate within 2 hours, eat within 3 to 4 days, and reheat to 165Β°F (USDA).
πŸ§’ With kidsKids eat about half: 2 to 3 ounces of chicken cut small, Β½ cup of rice and a few florets. Kids can tear broccoli into florets.
Gluten-free swapUse lemon instead of soy sauce, or a gluten-free tamari.
Veg swapUse green beans or asparagus instead of broccoli.

Good to know

Brown vs. white rice Chicken breasts vs. thighs Cooking Fats Compared Fresh vs. dried herbs Table salt vs. kosher salt vs. sea salt Food Safety Basics

An original Teddy Rook Book recipe. Nutrition is estimated from USDA FoodData Central and changes with brands and portions.