Solo Chicken Breast and Broccoli Recipe
Description:
This solo meal can be expanded without problems as long as the pan is sufficient to hold the additional liquid. The balance between pepper and mustard can be adjusted to meet individual taste. Cooking is a Creative Sport.
Recipe Category: One Dish Meal
Keywords: Lunch/Snacks, Chicken, Poultry, Vegetable, Meat, Low Cholesterol, < 30 Mins, Beginner Cook, Stove Top, Easy, Inexpensive
Nutritional Information (per serving):
- Calories: 397
- Fat Content: 17.8g
- Saturated Fat Content: 4.8g
- Cholesterol Content: 91mg
- Sodium Content: 810.6mg
- Carbohydrate Content: 16.6g
- Fiber Content: 1.6g
- Sugar Content: 3.5g
- Protein Content: 32.8g
Ingredients:
| Ingredient | Quantity |
|---|---|
| Boneless skinless chicken breast | 1 |
| Black pepper | 1/4 tsp |
| Olive oil | 1 tbsp |
| Broccoli florets | 1 cup |
| All-purpose flour | 1/4 cup |
| Butter | 1 tbsp |
| Dijon mustard | 1 tbsp |
| White wine | 2 tbsp |
| Chicken stock | 1/4 cup |
| Olives | 3/4 cup |
Cooking Time:
- Preparation Time: 10 minutes
- Cooking Time: 15 minutes
- Total Time: 25 minutes
Instructions:
-
Preparation:
- Sprinkle the black pepper on both sides of the thawed chicken breast.
- Apply the olive oil evenly on the chicken breast.
-
Cook Chicken:
- Heat a non-stick frying pan over high heat.
- Place the prepared chicken breast in the hot pan.
- Fry for 4 minutes on one side, then flip and fry for another 4 minutes or until the internal temperature reaches 160°F.
-
Prepare Gravy:
- While the chicken is frying, mix the flour and butter in a small bowl until well combined.
- Once the chicken is cooked, remove it from the pan and set it aside.
- Pour the white wine and chicken stock into the pan, stirring to loosen any crispy bits.
- Add the Dijon mustard and the butter/flour mixture to the pan.
- Stir continuously until the gravy thickens to your desired consistency.
-
Add Broccoli and Olives:
- Once the gravy has thickened, add the broccoli florets and olives to the pan.
- Cook over medium heat for about 5 minutes or until the broccoli is tender.
-
Serve:
- To serve, place the cooked chicken breast on a plate.
- Pour the gravy, broccoli, and olives over the chicken.
- Enjoy your solo chicken breast and broccoli dish!
This recipe offers a quick and flavorful meal that’s perfect for lunch or a light dinner. Adjust the seasonings to suit your taste preferences, and feel free to experiment with additional vegetables or herbs for added variety. Whether you’re a beginner cook or a seasoned chef, this dish is sure to impress with its simplicity and delicious flavors. So, gather your ingredients and let’s get cooking! 🍗🥦
