Garlic Chicken with Broccoli and Spinach
A healthy and flavorful dish that combines tender chicken with the richness of garlic and the goodness of broccoli and spinach. This recipe is quick to make, nutritious, and perfect for a light dinner or meal prep.
Ingredients:
For the Chicken:
4 boneless, skinless chicken breasts (about 1 lb)
1 tablespoon olive oil (for cooking)
3 garlic cloves, minced
1 teaspoon lemon zest
1 tablespoon lemon juice
Salt and pepper to taste
1 teaspoon dried oregano (optional)
For the Vegetables:
2 cups broccoli florets (fresh or frozen)
2 cups fresh spinach leaves
1 tablespoon olive oil (for sautéing)
1 clove garlic, minced
Salt and pepper to taste
1 tablespoon fresh lemon juice (optional, for added flavor)
For Garnish:
1 tablespoon fresh parsley, chopped (optional)
Red pepper flakes (optional, for a bit of heat)
Instructions:
1. Prep the Chicken:
Season the chicken breasts with salt, pepper, lemon zest, and oregano. Set aside.
In a large skillet, heat 1 tablespoon of olive oil over medium heat.
Add the chicken breasts and cook for about 5-7 minutes per side or until golden brown and cooked through (internal temperature should reach 165°F). Remove the chicken from the skillet and set it aside.
2. Cook the Garlic and Vegetables:
In the same skillet, add 1 tablespoon of olive oil. Once hot, add 1 minced garlic clove and sauté for about 30 seconds until fragrant.
Add the broccoli florets and cook for about 5 minutes, stirring occasionally. If needed, add a splash of water to help steam the broccoli.
Once the broccoli is tender, add the spinach leaves and cook for another 2-3 minutes until wilted.
Season with salt, pepper, and lemon juice (if using). Stir everything together.
3. Combine:
Slice the cooked chicken breasts and arrange them on top of the broccoli and spinach mixture in the skillet.
Pour the lemon juice over the entire dish for extra flavor, and garnish with fresh parsley and red pepper flakes (if using).
4. Serve:
Serve immediately, either on its own or with a side of brown rice, quinoa, or roasted potatoes for a more filling meal.
Nutritional Information (per serving)
Serving size: 1 chicken breast with vegetables (recipe serves 4)
Calories: 290
Protein: 36g
Fat: 14g
Saturated fat: 2g
Carbohydrates: 9g
Fiber: 3g
Sugars: 3g
Cholesterol: 70mg
Sodium: 220mg
Potassium: 900mg
Vitamin A: 80% DV
Vitamin C: 90% DV
Calcium: 8% DV
Iron: 15% DV
Note: Nutritional values are approximate and can vary depending on specific ingredients used.)
Notes:
Chicken Substitutes: You can swap chicken breasts with chicken thighs or even turkey breast for a different flavor and texture.
Vegetables: Feel free to add or substitute other vegetables such as zucchini, kale, or bell peppers depending on your preference or what you have on hand.
Meal Prep: This dish keeps well in the fridge for up to 3 days, making it a great option for meal prepping.
For a Creamy Version: You can stir in a little bit of cream cheese or Greek yog
urt to create a creamy garlic sauce for the chicken and vegetables.
Time Breakdown:
Preparation Time: 10 minutes
Cooking Time: 20