Description
Savory garlic chicken with broccoli and spinach delivers a nutritious dinner packed with flavor and protein. Creamy sauce and tender chicken create a comforting meal you’ll crave again and again.
Ingredients
Scale
Main Proteins:
- 2 large boneless, skinless chicken breasts (about 1 lb), cut into bite-sized pieces
Vegetables:
- 2 cups broccoli florets
- 3 cups fresh spinach leaves
Seasonings and Liquids:
- 2 tablespoons (30 ml) olive oil
- 4 cloves garlic, minced
- ½ teaspoon (2.5 g) salt (adjust to taste)
- ¼ teaspoon (1.25 g) black pepper
- ½ teaspoon (2.5 g) red pepper flakes (optional, for a kick)
- ¼ cup (60 ml) chicken broth or water
- 1 tablespoon (15 ml) fresh lemon juice
- ¼ cup (25 g) grated Parmesan cheese (optional, for garnish)
Instructions
- Slice chicken breasts into uniform portions, then generously season with salt, black pepper, and paprika to develop a rich, flavorful exterior.
- Warm a large skillet over medium-high heat, adding olive oil and minced garlic. Allow garlic to release its aromatic essence for approximately 30 seconds.
- Carefully place seasoned chicken pieces into the fragrant oil, searing each side for 4-5 minutes until a golden-brown crust forms and internal temperature reaches safe cooking point.
- Transfer cooked chicken to a separate plate, maintaining its warmth and juiciness.
- Without cleaning the skillet, introduce additional oil if needed, then add broccoli florets. Gently sauté the vegetables for 2-3 minutes to initiate softening.
- Pour chicken broth into the skillet, covering with a lid to create a steamy environment. Allow broccoli to tenderize for 3-4 minutes while preserving its crisp texture.
- Lift the lid and introduce fresh spinach leaves, stirring carefully until they gracefully wilt and integrate with the broccoli.
- Reintroduce the seared chicken into the vegetable medley, gently mixing to ensure even heat distribution and flavor infusion.
- For an optional bright note, sprinkle lemon zest over the dish, enhancing its aromatic profile.
- Plate the garlic chicken alongside steamed rice or quinoa, offering optional garnishes like parmesan cheese or red pepper flakes to personalize the meal.
Notes
- Maximize flavor by marinating chicken in garlic, salt, and paprika for 30 minutes before cooking to enhance taste and tenderness.
- Prevent overcooking chicken by using a meat thermometer; internal temperature should reach 165°F for safe consumption and juicy results.
- Preserve vegetable nutrients by keeping broccoli slightly crisp and avoiding over-steaming; quick sautéing maintains vibrant color and nutritional value.
- Customize the dish by swapping chicken with tofu or tempeh for a vegetarian version, ensuring similar seasoning and cooking techniques for comparable flavor profile.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 310
- Sugar: 2 g
- Sodium: 360 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 4 g
- Protein: 40 g
- Cholesterol: 100 mg