Grilled Chicken Breast with Brown Rice and Steamed Broccoli

Ingredients

• Chicken breast, skinless 6 oz
• Brown rice, cooked 1.5 cups
• Broccoli, steamed 1.5 cups
• Olive oil 1 tbsp
• Salt to taste
• Black pepper to taste
• Optional: garlic powder 1/4 tsp

Method

1. Prepare the Chicken Breast. Pat the chicken breast dry with paper towels. This helps the chicken brown better when grilling. Then, season both sides with salt, black pepper, and optionally garlic powder for extra flavor.
   Tip: Drying the chicken before seasoning helps the seasoning stick and improves the texture after cooking.
2. Preheat the Grill or Pan. Heat a grill pan or regular skillet over medium-high heat. Add the olive oil and let it warm up until it shimmers but does not smoke.
   Tip: Using a grill pan gives nice grill marks and flavor, but a regular skillet works just as well.
3. Cook the Chicken Breast. Place the chicken breast on the hot pan. Cook for about 6-7 minutes on the first side without moving it to get a good sear. Flip and cook the other side for another 6-7 minutes until the internal temperature reaches 165°F (75°C).
   Tip: Use a meat thermometer to check doneness or cut into the thickest part to ensure no pink remains.
4. Prepare the Brown Rice. If you haven’t cooked the brown rice in advance, rinse 1/2 cup of uncooked brown rice under cold water. Add it to a pot with 1 cup of water, bring to a boil, then reduce heat to low and simmer covered for 40-45 minutes until water is absorbed and rice is tender. For this recipe, use 1.5 cups of cooked rice.
   Tip: Cooking rice ahead of time saves cooking time during your meal prep.
5. Steam the Broccoli. Cut broccoli into bite-sized florets. Bring a pot with about an inch of water to boil and place a steamer basket with broccoli over the boiling water. Cover and steam for 5-7 minutes until the broccoli is bright green and tender but still crisp.
   Tip: Avoid overcooking broccoli to keep its nutrients and vibrant color.
6. Plate and Serve. Place the cooked brown rice on your plate, add the grilled chicken breast alongside, and arrange the steamed broccoli. Optionally drizzle a little olive oil or squeeze fresh lemon juice over the broccoli for extra flavor.
   Tip: Let the chicken rest for a few minutes before slicing to keep it juicy.

Pro tips

• Use a meat thermometer to ensure chicken is cooked safely and avoid overcooking.
• Cook brown rice in bulk and refrigerate for up to 4 days to save time on busy days.