Ingredients

4 Servings

Meat & Seafood

  • Boneless Skinless Chicken Breasts 4

Spices

  • Kosher Salt 3 1/2 tsp

  • Black Pepper 1 1/4 tsp

  • Red Pepper Flakes 1 tsp

Produce

  • Broccoli 2 heads

  • Fresh Thyme 1/2 bunch

  • Garlic Cloves 2

Pantry

  • Water 1 1/3 cups

  • Olive Oil 2 Tbsp

Dry Goods

  • Long Grain Brown Rice 2/3 cup

Preparation

  1. Boil Water

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

    • 1/2 tsp Kosher Salt
    • 1 1/3 cups Water
    • 1 pinch Black Pepper
    • 1/2 bunch Fresh Thyme
    • 2, smashed Garlic Cloves
  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.

    • 2/3 cup Long Grain Brown Rice
  3. Preheat

    Preheat the oven to 425F. Line two sheet pans with foil.

    Connect Oven
  4. Bake Chicken Breast

    Season chicken. Bake 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 Tbsp Olive Oil
    • 1/2 Tbsp Kosher Salt
  5. Bake Broccoli

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

    • 2 heads, sliced Broccoli
    • 1/2 tsp Red Pepper Flakes
    • tsp, to coat Olive Oil
    • 1/2 tsp Kosher Salt
    • 1 pinch Black Pepper
  6. Serve & Enjoy!

    Pair with good music.

Nutrition

  Amount per
serving
Daily value percentage
Calories 500 kcal  
Low Fat 12 g 15%
Total Saturated Fat 2.5 g 12%
Unsaturated Fat 9 g  
Cholesterol 170 mg 56%
Sodium 2190 mg 100%
Total Carbohydrate 34 g 12%
Fiber Total Dietary 5 g 18%
Sugars Total 2 g  
Excellent Source: Protein 58 g 116%
Excellent Source: Vitamin C 117 mg 130%
Calcium Ca 92 mg 8%
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By Innit Culinary Team