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In today’s fast-paced world, preparing quick yet healthy meals is often a necessity. A great option for busy individuals looking for a nutritious meal without sacrificing flavor is a 20-minute garlic chicken with broccoli and spinach recipe. This dish is packed with lean protein from chicken, essential vitamins and minerals from broccoli and spinach, and is flavored with garlic, which offers a host of health benefits. It’s not only quick and easy but also a delicious and nutritious way to nourish your body.
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Why Garlic Chicken with Broccoli and Spinach?
Before diving into the recipe, let’s take a moment to understand the health benefits of the key ingredients:
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1. Chicken
Chicken breast is an excellent source of lean protein, which is vital for muscle repair and growth. It is also rich in essential nutrients such as niacin (vitamin B3), selenium, and phosphorus, which contribute to energy production, immune function, and bone health. Using skinless, boneless chicken breasts in this recipe helps keep the calorie count low, making it an ideal option for those trying to eat healthily without compromising on taste.
2. Broccoli
Broccoli is a nutrient-dense vegetable packed with vitamins C, K, and A, as well as fiber. It also contains powerful antioxidants, which help fight oxidative stress and inflammation in the body. Broccoli is known for supporting heart health, improving digestion, and boosting the immune system.
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3. Spinach
Spinach is a low-calorie, high-nutrient leafy green that is rich in iron, calcium, magnesium, and vitamins A and K. It has anti-inflammatory properties and is great for eye health due to its high levels of lutein and zeaxanthin. It also helps regulate blood sugar levels and is beneficial for bone health.
4. Garlic
Garlic is not only an amazing flavor enhancer but also provides numerous health benefits. It is known to support cardiovascular health by lowering blood pressure, reducing cholesterol levels, and improving circulation. Garlic also has potent anti-inflammatory, antibacterial, and antioxidant properties, which can help boost your immune system.
Instructions
Step 1: Prepare the Chicken
Start by trimming any excess fat from the chicken breasts, if needed. You can also pound them slightly with a meat mallet to ensure even cooking if you prefer thinner pieces. Season both sides of the chicken breasts with salt, pepper, and dried oregano. You can also add a pinch of red pepper flakes if you like a bit of spice in your dish.
Step 2: Heat the Pan
In a large skillet, heat the olive oil over medium-high heat. Once the oil is hot and shimmering, add the chicken breasts. Sear the chicken on each side for about 4-5 minutes, or until golden brown. If you want to ensure the chicken is fully cooked, you can check the internal temperature with a meat thermometer— it should reach 165°F (74°C). Once the chicken is cooked through, remove it from the pan and set it aside on a plate to rest.
Step 3: Sauté the Garlic
In the same skillet, reduce the heat to medium. Add the minced garlic to the pan and sauté for 30 seconds to 1 minute, or until the garlic becomes fragrant. Be careful not to burn the garlic, as it can become bitter. Stir frequently to prevent this.
Step 4: Cook the Broccoli
Next, add the broccoli florets to the pan. Stir to coat them in the garlic and olive oil. Pour in the chicken broth, which will help steam the broccoli and add flavor to the dish. Cover the skillet with a lid and let the broccoli cook for about 3-4 minutes, or until it becomes bright green and tender-crisp. If you prefer softer broccoli, let it cook for an additional 1-2 minutes.
Step 5: Add the Spinach
Once the broccoli is cooked, add the fresh spinach to the pan. Stir until the spinach wilts down, which will take about 1-2 minutes. You can add a splash more chicken broth or water if needed to help with the wilting process.
Step 6: Combine the Chicken and Vegetables
Now, return the cooked chicken breasts to the pan with the broccoli and spinach. Let them cook together for another 2 minutes, allowing the flavors to meld. If you like, squeeze a little fresh lemon juice over the chicken and vegetables for a burst of freshness.
Step 7: Serve and Garnish
Once everything is heated through, remove the pan from the heat. Plate the chicken along with the garlic-infused broccoli and spinach. For an extra touch of flavor, sprinkle some grated Parmesan cheese on top and garnish with freshly chopped parsley.
Tips for Success
- Customize the Veggies: If you don’t have broccoli on hand, you can easily substitute it with other vegetables such as asparagus, zucchini, or even cauliflower.
- Adjust Seasoning: Feel free to play around with different herbs and spices. Fresh thyme, basil, or rosemary would work beautifully in this dish.
- Add a Carb: If you want to make this meal more filling, you can serve it with a side of brown rice, quinoa, or even some pasta.
- Make it Dairy-Free: To make this dish dairy-free, simply omit the Parmesan cheese or use a dairy-free alternative.
- Meal Prep: This recipe is perfect for meal prep. You can cook the chicken, broccoli, and spinach in advance and store it in an airtight container in the refrigerator for up to 3 days. Reheat it on the stovetop or in the microwave for a quick meal.
Conclusion
This 20-minute garlic chicken with broccoli and spinach is a quick, easy, and delicious meal that you can prepare on any busy weeknight. The combination of tender chicken, nutritious vegetables, and bold garlic flavor makes this dish both satisfying and nourishing. Whether you’re looking for a healthy dinner option or simply want a meal that can be made in less than half an hour, this recipe has you covered. With simple ingredients and minimal prep, it’s a perfect meal for anyone looking to eat clean without spending hours in the kitchen. Enjoy!
Prep Time
5 minutes
Cook Time
15 minutes
Total Time
20 minutes
Ingredients
- 2 boneless, skinless chicken breasts (or thighs)
- 1 tablespoon olive oil
- 3 cloves garlic, minced
- 2 cups broccoli florets
- 2 cups fresh spinach
- Salt and pepper, to taste
- 1 teaspoon dried Italian seasoning (optional)
- 1 tablespoon lemon juice (optional, for extra flavor)
- 1/4 cup chicken broth or water (for sautéing)
- 1 tablespoon grated Parmesan cheese (optional)
Instructions
- Prepare the chicken:
Slice the chicken breasts into thin strips or small pieces for quicker cooking. - Cook the chicken:
Heat the olive oil in a large skillet over medium-high heat.
Add the chicken pieces, season with salt, pepper, and Italian seasoning if using, and sauté for about 5-7 minutes until the chicken is golden and cooked through. Remove the chicken from the skillet and set aside. - Sauté garlic and broccoli:
In the same skillet, add the minced garlic and cook for about 30 seconds until fragrant.
Add the broccoli florets, season with a pinch of salt and pepper, and add the chicken broth or water. Cover the skillet and cook for 3-4 minutes, allowing the broccoli to steam until tender but still crisp. - Add spinach and chicken:
Add the fresh spinach to the skillet and cook for an additional 1-2 minutes until wilted.
Return the cooked chicken to the skillet, toss everything together, and cook for another minute or so to heat through. - Finish and serve:
Drizzle with lemon juice (optional) and sprinkle with Parmesan cheese if desired.
Serve hot and enjoy!
Notes
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