Seared Lemon-Garlic Chicken

Name: Seared Lemon-Garlic Chicken
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 5 servings
Cuisine: East Asian
Ingredients: 1.5 pound chicken breast (boneless, skinless, cut into 1-inch strips); 1 pound broccoli florets; 1.5 cup brown rice (uncooked); 2 tablespoon olive oil; 3 clove garlic (minced); 1 lemon (zested and juiced); 2 tablespoon low-sodium soy sauce; 1 tablespoon honey; 1 teaspoon fresh ginger (grated); 0.25 teaspoon red pepper flakes; 0.5 teaspoon salt; 0.25 teaspoon black pepper

Tender chicken breast strips with a bright lemon-garlic sauce, served alongside fluffy brown rice and perfectly roasted broccoli.

Prep: 10 min
Cook: 15 min
Total: 25 min
Servings: 5
Cuisine: East Asian
Difficulty: Easy
Cost: $2.90/serving

Dietary

Dairy-Free
Nut-Free
Egg-Free
High-Protein

Ingredients

1.5 pound chicken breast (boneless, skinless, cut into 1-inch strips)
1 pound broccoli florets
1.5 cup brown rice (uncooked)
2 tablespoon olive oil
3 clove garlic (minced)
1 lemon (zested and juiced)
2 tablespoon low-sodium soy sauce
1 tablespoon honey
1 teaspoon fresh ginger (grated)
0.25 teaspoon red pepper flakes
0.5 teaspoon salt
0.25 teaspoon black pepper

Instructions

Cook the brown rice according to package directions while preparing other ingredients.
Preheat your oven to 400°F. On a baking sheet, toss the broccoli florets with 1 tablespoon of the olive oil, 1/4 teaspoon of the salt, and 1/8 teaspoon of the black pepper. Roast for 12 to 15 minutes, until tender-crisp.
While the rice and broccoli cook, pat the chicken breast strips dry. In a small bowl, whisk together the remaining 1 tablespoon olive oil, minced garlic, lemon zest and juice, low-sodium soy sauce, honey, and grated fresh ginger. If you like a little heat, add the red pepper flakes now.
Heat a large skillet over medium-high heat. Add the chicken strips and cook for 1 to 2 minutes per side until they are pink and opaque. Pour the prepared sauce over the chicken and cook for another minute, stirring, until the sauce thickens slightly and coats the chicken.
Serve the lemon-garlic chicken immediately over the cooked brown rice, alongside the roasted broccoli.

Notes

Leftovers store well in an airtight container for up to 3 days in the refrigerator.

Nutrition (per serving)

Calories: 480
Protein: 37.5 g
Carbohydrates: 50 g
Fat: 15 g
Fiber: 4.5 g
Sodium: 590 mg
Saturated Fat: 2.5 g
Sugar: 10 g
Cholesterol: 70 mg