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Roasted Chicken Breast with Wild Rice and Steamed Broccoli

1030 kcal · 41 g protein · 10 minutes · 1 servings

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Roasted Chicken Breast with Wild Rice and Steamed Broccoli

A wholesome and satisfying meal featuring tender roasted chicken breast paired with nutty wild rice and vibrant steamed broccoli. This dish balances protein, healthy fats, and complex carbohydrates for a nutritious and delicious plate.

1030 kcal 41 g protein 10 minutes

Ingredients

  • Chicken breast 7 oz
  • Wild rice 1.5 cups
  • Broccoli 1.5 cups
  • Olive oil 1 tbsp

Method

  1. Preheat oven and prepare chicken. Preheat your oven to 400°F (200°C). Pat the chicken breast dry with paper towels to help it brown nicely. Rub the chicken breast evenly with the olive oil to keep it moist and add flavor.
    Tip: Drying the chicken before oiling helps achieve a golden crust.
  2. Season the chicken. Lightly season the chicken breast with salt and pepper on both sides. You can add other herbs or spices if you like, but keep it simple for the best natural flavor.
    Tip: Seasoning just before cooking prevents drawing out moisture.
  3. Roast the chicken. Place the chicken breast on a baking sheet or oven-safe dish. Roast in the preheated oven for about 25-30 minutes, or until the internal temperature reaches 165°F (74°C). Use a meat thermometer to check doneness.
    Tip: Let the chicken rest 5 minutes after roasting to keep juices inside.
  4. Cook the wild rice. While the chicken roasts, prepare the wild rice if not already cooked. Rinse 1/2 cup dry wild rice under cold water. In a pot, combine rice with 1 1/2 cups water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until tender. Drain any excess water.
    Tip: Cooking rice ahead saves time; reheat gently before serving.
  5. Steam the broccoli. Cut broccoli into florets if not pre-cut. Place in a steamer basket over boiling water, cover, and steam for 5-7 minutes until bright green and tender but still crisp.
    Tip: Avoid overcooking broccoli to preserve nutrients and color.
  6. Plate and serve. Slice the rested chicken breast. On a plate, serve the chicken alongside 1.5 cups cooked wild rice and 1.5 cups steamed broccoli. Drizzle any pan juices over the chicken for extra flavor.
    Tip: Garnish with fresh herbs or a squeeze of lemon for added brightness.

Pro tips

  • Use a meat thermometer to ensure perfectly cooked chicken without drying it out.
  • Prepare wild rice in advance to reduce meal prep time on cooking day.