Easy High-Protein Family Dinner
37Min
4Servings
485Cal
EasyLevel
Gluten freeKid friendlyhigh-proteingluten-free
#high-protein#family-friendly#quick-meal#one-pan
Equipment
Knife
Cutting board
Pot
Colander
Frying pan
Stove
Spatula
Plate
Ingredients
Main ingredients
chicken breast (raw)
600 g
white rice (dry)
300 g
broccoli (fresh)
400 g
olive oil (liquid)
30 ml
garlic (fresh)
3 clove
salt
5 g
black pepper (ground)
2 g
Instructions
1
Cook the rice
Rinse rice and cook in boiling water until tender.
15 mintimer 15 min
2
Prepare chicken and vegetables
Cut chicken breast into bite-sized pieces and chop broccoli into florets.
5 min
3
Sauté garlic and chicken
Heat olive oil in a pan, add minced garlic and chicken pieces.
8 minMedium-high heattimer 8 min
4
Add broccoli and season
Add broccoli florets to the pan with chicken, season with salt and pepper.
7 minMedium heattimer 7 min
5
Serve the meal
Plate rice with chicken and broccoli mixture on top.
2 min
Original recipe
Storage
Fridge: 3 days
Freezer: 60 days
Reheat: Microwave 2-3 minutes or pan on medium heat
Store rice and chicken-broccoli mixture separately for best texture
Notes
• This is a balanced, high-protein meal perfect for busy weeknights
• Great for meal prep - components can be prepared in advance
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