Description
Savory Garlic Chicken with Broccoli and Spinach delivers a hearty Mediterranean-inspired meal packed with nutrients. Fresh ingredients and simple cooking techniques bring this healthy dish from kitchen to table in under 30 minutes.
Ingredients
Scale
- 2 large boneless, skinless chicken breasts (about 1 lb / 454 g), cut into bite-sized pieces
- 3 cups fresh spinach leaves
- 2 cups broccoli florets
- 4 cloves garlic, minced
- 2 tbsps (30 ml) olive oil
- ¼ cup (60 ml) chicken broth or water
- 1 tbsp (15 ml) fresh lemon juice
- ½ tsp (2.5 g) salt (adjust to taste)
- ¼ tsp (1.25 g) black pepper
- ½ tsp (2.5 g) red pepper flakes (optional, for a kick)
- ¼ cup (25 g) grated Parmesan cheese (optional, for garnish)
Instructions
- Seasoning Preparation: Slice chicken breasts into uniform portions and coat thoroughly with salt, black pepper, and paprika to create a robust flavor profile.
- Garlic Infusion: Heat olive oil in a large skillet over medium-high temperature, sautéing minced garlic until its fragrant essence permeates the cooking surface, approximately 30 seconds.
- Chicken Searing: Carefully position seasoned chicken pieces into the aromatic oil, developing a golden-brown crust by cooking each side for 4-5 minutes until reaching safe internal temperature.
- Vegetable Transformation: Without cleaning the skillet, add broccoli florets and chicken broth, covering to steam vegetables for 3-4 minutes while maintaining their vibrant crispness.
- Final Integration: Incorporate wilted spinach leaves into the vegetable mixture, reintroduce seared chicken, and gently blend to ensure comprehensive flavor distribution.
- Finishing Touch: Optional enhancement includes sprinkling lemon zest for brightness, then plate alongside steamed rice or quinoa, with potential garnishes like parmesan cheese or red pepper flakes to elevate the culinary experience.
Notes
- Slice Chicken Evenly: Cut chicken breasts into uniform thickness to ensure consistent cooking and prevent dry or undercooked sections.
- Control Garlic Intensity: Adjust garlic quantity based on personal preference, keeping in mind that fresh minced garlic provides a more robust flavor than pre-chopped varieties.
- Maximize Skillet Flavor: Avoid cleaning the skillet between cooking chicken and vegetables to preserve the delicious caramelized bits and enhance overall dish depth.
- Preserve Vegetable Crispness: Watch broccoli cooking time carefully to maintain a vibrant green color and slight crunch, preventing mushy or overcooked texture.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 5
- Calories: 280
- Sugar: 2 g
- Sodium: 500 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 32 g
- Cholesterol: 90 mg