Pan-Seared Chicken with Garlicky Green Beans

Juicy pan-seared chicken cutlets served alongside fluffy brown rice and tender green beans sautéed with fragrant garlic.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 4
• Cuisine: American
• Difficulty: Easy
• Cost: $1.96/serving

Dietary

• High-Fiber
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Sugar
• High-Protein

Tags

• quick
• healthy
• savory

Ingredients

• 1 pound chicken breast (boneless, skinless, pounded to 1/2-inch thickness)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon olive oil
• 1 cup brown rice (uncooked)
• 2 cup water
• 1 pound fresh green beans (trimmed)
• 2 clove garlic (minced)

Instructions

1. Season chicken breast cutlets with 1/4 teaspoon salt and 1/8 teaspoon black pepper on both sides. In a large skillet, heat 1/2 tablespoon olive oil over medium-high heat.
2. Sear chicken for 4-6 minutes per side, or until golden brown and cooked through (internal temperature 165°F/74°C). Remove chicken from skillet and set aside.
3. While chicken cooks, prepare brown rice: In a medium saucepan, combine uncooked brown rice and 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes. Remove from heat and let sit for 5 minutes, then fluff with a fork.
4. In the same skillet used for chicken, add the remaining 1/2 tablespoon olive oil. Add trimmed green beans and minced garlic. Sauté for 5-7 minutes, stirring frequently, until green beans are tender-crisp and garlic is fragrant. Season with the remaining 1/4 teaspoon salt and 1/8 teaspoon black pepper.
5. Serve the pan-seared chicken with brown rice and garlicky green beans.

Notes

Pounding the chicken ensures even cooking and tenderness. Use pre-cooked brown rice pouches for an even faster meal.

Nutrition (per serving)

• Calories: 420
• Protein: 40.2 g
• Carbohydrates: 38.8 g
• Fat: 13.5 g
• Fiber: 9.2 g
• Sodium: 590 mg
• Saturated Fat: 2.1 g
• Sugar: 2.5 g
• Cholesterol: 95 mg