When the day has slipped away faster than expected and hunger starts to nag, this High Protein Chicken and Broccoli dish steps in like a quiet hero. It’s the kind of meal that doesn’t demand much prep or fancy ingredients but delivers a satisfying mix of textures and flavors that somehow hits just right after a long day.
I remember the first time I made this—trying to multitask with a call on speaker and a distracted kid hovering nearby. The kitchen smelled like garlic and paprika, and the broccoli hissed in the pan, brightening up as it cooked. I was halfway through stirring when I realized I’d almost forgotten to put the chicken back in. It’s those little moments, the near-misses and last-minute saves, that make cooking feel so alive. The final dish was warm and comforting, with just enough spice to wake up my taste buds without overwhelming them.
Why You’ll Love It:
- It’s packed with protein and veggies, making it a balanced meal that fuels you without weighing you down.
- The cooking time is short, so you get more time to actually eat and relax instead of hovering over the stove.
- The flavors are straightforward but layered — garlic, paprika, and a hint of lemon make it interesting without being complicated.
- It’s simple — and that’s kind of the point. No fuss, no fancy steps, just good food.
If you’re feeling a bit intimidated by cooking chicken perfectly or worried about the broccoli turning mushy, don’t be. This recipe is forgiving. You can tweak the timing as you go or add a pinch more seasoning if you like. It’s flexible enough to fit into your kitchen rhythm.
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High Protein Chicken and Broccoli
- Total Time: 25 minutes
- Yield: 4 1x
Description
A nutritious and high-protein meal featuring tender chicken breast and crisp broccoli, sautéed with garlic and seasoned for a flavorful, healthy dish perfect for lunch or dinner.
Ingredients
1 pound boneless skinless chicken breast, cut into bite-sized pieces
4 cups broccoli florets
2 tablespoons olive oil
3 cloves garlic, minced
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon paprika
1/4 teaspoon crushed red pepper flakes
1/4 cup low sodium chicken broth
1 tablespoon soy sauce
1 teaspoon lemon juice
Instructions
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
Add the chicken pieces to the skillet and season with salt, black pepper, and paprika.
Cook the chicken for 6-8 minutes, stirring occasionally, until fully cooked and lightly browned. Remove the chicken from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil and minced garlic. Sauté for 30 seconds until fragrant.
Add the broccoli florets to the skillet and stir-fry for 3-4 minutes until they are bright green and slightly tender.
Pour in the chicken broth and soy sauce, then cover the skillet with a lid.
Steam the broccoli for an additional 3 minutes until tender-crisp.
Return the cooked chicken to the skillet, add crushed red pepper flakes and lemon juice, and stir everything together.
Cook for another 2 minutes to combine flavors and heat through.
Remove from heat and serve immediately.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Kitchen Notes: A large skillet is your best friend here, though I usually just use whatever pan is clean. The key is getting a nice sear on the chicken first before adding the broccoli. Serving it over rice or quinoa is a nice way to stretch it out, especially if you want to turn it into leftovers. For a little twist, sometimes I toss in a handful of sliced almonds or swap soy sauce for a splash of balsamic vinegar, but I haven’t tested all of those variations enough to say they’re foolproof.
FAQ:
Can I use frozen broccoli? Yes, but it might soften more quickly, so keep an eye on the cooking time to avoid mushiness.
What if I don’t have chicken broth? Water with a dash of soy sauce works in a pinch, though broth adds more depth.
Is this dish spicy? Just a little — the crushed red pepper flakes give a gentle kick, but you can leave them out if you prefer mild.
When dinner calls for something wholesome but uncomplicated, this High Protein Chicken and Broccoli fits the bill. Save it, try it, and let the simple flavors remind you that good meals don’t have to be complicated.