Chicken Breast with Broccoli & Brown Rice - Innit

Ingredients

4 Servings

Meat & Seafood

  • Boneless Skinless Chicken Breasts 4

Spices

  • Salt 3 1/2 teaspoons

  • Red Pepper Flakes 1 teaspoon

  • Black Pepper 1 1/4 teaspoons

Produce

  • Broccoli 2 heads

  • Thyme 1/2 bunch

  • Garlic Clove 2 cloves

Pantry

  • Water 310 milliliters

  • Olive Oil 2 tablespoons

Dry Goods

  • Brown Rice 120 grams

Preparation

  1. Boil Water

    Combine all ingredients in a large pot and bring to boil.

    • 1/2 teaspoon Salt
    • 310 milliliters Water
    • 1 pinch Black Pepper
    • 1/2 bunch Thyme
    • 2 cloves, smashed Garlic Clove
  2. Cover & Simmer Rice

    Add rice & reduce heat. Simmer, covered, for 40 minutes. Let rest for 10 minutes. Remove garlic & thyme. Fluff rice with a fork.

    • 120 grams Brown Rice
  3. Preheat

    Preheat the oven to 220C.

    Connect Oven
  4. Cook Chicken Breast

    Season chicken. Cook for 22 - 28 minutes, let rest for 5 minutes.

    TIP: Why rest? Because proteins continue to cook once removed from the oven!

    • 4, 8oz breasts Boneless Skinless Chicken Breasts
    • 1 pinch Black Pepper
    • 1 tablespoon Olive Oil
    • 1/2 tablespoon Salt
  5. Cook Broccoli

    Drizzle broccoli with olive oil. Season. Cook for 18 minutes.

    • 2 heads, large florets Broccoli
    • 1/2 teaspoon Red Pepper Flakes
    • teaspoon, to coat Olive Oil
    • 1/2 teaspoon Salt
    • 1 pinch Black Pepper
  6. Serve & Enjoy!

    Pair with good music.

Nutrition

  Amount per
serving
Daily value percentage
Low Calorie 470 kcal  
Low Fat 12.0 g 15%
Total Saturated Fat 2.5 g 12%
Unsaturated Fat 9 g  
Cholesterol 170 mg 56%
Sodium 2160 mg 90%
Total Carbohydrate 27 g 10%
Fiber Total Dietary 3 g 10%
Sugars Total < 1 g  
Excellent Source: Protein 55 g 111%
Good Source: Vitamin C 40 mg 45%
Calcium Ca 51 mg 4%
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By Innit Culinary Team