Pan-Seared Chicken with Steamed Broccoli & Brown Rice
Pan-Seared Chicken with Steamed Broccoli & Brown Rice
A clean, wholesome meal of tender pan-seared chicken breast, bright steamed broccoli, and nutty Grain Trust Brown Rice. Simple to prepare and endlessly satisfying.
Serves 2 | Paired with: Grain Trust Brown Rice
Ingredients
2 chicken breasts
1 tbsp olive oil
½ tsp sea salt
¼ tsp black pepper
½ tsp garlic powder
1 packet Grain Trust Brown Rice
1 large head of broccoli, cut into florets
1 tbsp fresh lemon juice
1 tsp butter or olive oil (optional finish)
Instructions
Cook the Grain Trust Brown Rice according to package directions and keep warm. Cut the broccoli into even-sized florets so they steam at the same rate.
Pat the chicken breasts dry. Rub with olive oil and season all over with salt, pepper, and garlic powder. If the breasts are thicker at one end, give them a gentle pound to even them out.
Heat a skillet over medium-high heat until hot. Cook the chicken undisturbed for 5–6 minutes until golden on the first side. Flip, reduce heat to medium, and cook for 4–6 more minutes until internal temperature reaches 165°F. Transfer to a plate and rest 5 minutes before slicing.
While the chicken rests, bring an inch of water to a boil in a saucepan with a steamer basket. Add the broccoli, cover, and steam for 3–4 minutes until bright green and just tender. Season with salt and a squeeze of lemon juice. Finish with butter or olive oil if using.
Slice the rested chicken. Divide the brown rice between two plates, arrange the chicken alongside, and top with the broccoli. Add an extra squeeze of lemon to finish
Tips
Pound for even cooking: A quick pound to an even thickness ensures the whole breast cooks through at the same rate.
Don't move the chicken: Leave it alone once it hits the pan — it will release naturally when it's ready to flip.
Broccoli texture: Steam just until the florets are bright green with a little bite. Overcooked broccoli turns grey and soft.
Grain Trust Brown Rice: Its nutty, wholesome flavor makes it the perfect base for simple proteins. Cook according to package directions.