Description
A healthy, high-protein, low-carb skillet meal featuring chicken and broccoli, perfect for busy weeknights. This one-pan dinner is quick, delicious, and packed with over 35 grams of protein per serving.
Ingredients
1.5 lbs Boneless, skinless chicken breasts
3 cups Broccoli florets
2 tablespoons Olive oil
4 cloves Garlic, minced
3 tablespoons Low-sodium soy sauce (or tamari)
1 teaspoon Grated fresh ginger
1 teaspoon Sesame oil
0.25 teaspoon Red pepper flakes (optional)
Instructions
- Slice chicken breasts into bite-sized pieces. Season lightly with salt and pepper
- Heat olive oil in a large skillet over medium-high heat. Add chicken in a single layer. Cook for 5–6 minutes, turning once, until golden and cooked through. Remove chicken and set aside
- In the same skillet, add broccoli florets and a splash of water. Cover and steam for 2–3 minutes until bright green and tender-crisp
- Lower heat to medium. Add minced garlic and ginger. Cook for 30 seconds until fragrant
- Return chicken to the skillet. Pour in soy sauce and sesame oil. Toss everything together. Sprinkle red pepper flakes if desired. Serve immediately
Notes
Do not overcrowd the pan when cooking chicken; work in batches if needed for a perfect sear.
Cut broccoli into small, uniform florets for faster, even cooking.
Use a meat thermometer; chicken is done at 165°F (75°C). Overcooking makes it dry.
Double the sauce if you like extra flavor.
Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a skillet with a splash of water or broth, or in the microwave in 30-second bursts.
Freeze portions for up to 3 months. Thaw overnight in the fridge before reheating.
Serve with cauliflower rice, a side salad, roasted asparagus, cucumber salad, or zucchini noodles.
- Prep Time: 10 mins
- Cook Time: 10 mins
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 320 kcal
- Sugar: 3 g
- Sodium: 680 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 9 g
- Fiber: 4 g
- Protein: 38 g
- Cholesterol: 105 mg
Keywords: chicken, broccoli, healthy dinner, high protein, low carb, one pan