Ez Chicken and Veggies for One ππ₯¦
Description:
A nice simple meal for one, easily doubled if needed. This dish is a perfect balance of flavors and textures, delivering a satisfying meal in just under 20 minutes. The key lies in searing the chicken to perfection and seasoning it well. You’ll be amazed at how delicious and easy it is to prepare!
Nutritional Information:
- Calories: 319.2
- Fat Content: 21.1g
- Saturated Fat Content: 3g
- Cholesterol Content: 46.4mg
- Sodium Content: 737.3mg
- Carbohydrate Content: 15.3g
- Fiber Content: 6.9g
- Sugar Content: 3g
- Protein Content: 19.8g
Recipe Details:
| Cook Time | Prep Time | Total Time | Servings |
|---|---|---|---|
| 15 minutes | 5 minutes | 20 minutes | 1 |
Ingredients:
- 1/2 chicken breast
- 1 tablespoon canola oil
- 2 tablespoons soy sauce
- 3-4 tablespoons water
- 1 cup frozen green beans
- 1/2 cup broccoli florets
- Salt, to taste
- Pepper, to taste
Instructions:
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Prepare Chicken: Pound the chicken breast to a thickness of about 3/8 to 1/4 inch. Rub both sides of the chicken with canola oil, then season with salt and pepper to taste.
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Sear Chicken: Heat a skillet over medium-high heat. Place the chicken in the pan and sear for about 2 minutes on each side, until nicely browned and cooked through. Once done, remove the chicken from the pan and place it in a shallow dish.
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Prepare Veggies: In the same skillet, add water, sesame oil, soy sauce, frozen green beans, and broccoli florets. Cover and let it simmer on medium heat for 2-3 minutes until the veggies are tender yet still crisp.
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Combine Chicken and Veggies: Remove the cover and return the chicken to the skillet. Cover again and allow it to simmer for another 2-3 minutes, ensuring the chicken is heated through.
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Reduce Sauce: Remove the cover and let it continue to cook over medium heat. Stir occasionally until all the fond (brown bits) on the bottom of the pan is released, and the sauce is reduced to approximately 1 tablespoon, creating a flavorful glaze.
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Serve: Plate the chicken and veggies, pouring the reduced sauce over the top. Serve immediately and enjoy the deliciousness!
Additional Tips:
- Feel free to substitute the chicken with any lean and thin cut of boneless meat. Lamb works wonderfully with a marinade of Worcestershire sauce, olive oil, and garlic.
- Don’t be afraid to play around with the vegetable selection to suit your taste preferences. Asparagus, bell peppers, or snap peas would also work well in this dish.
This recipe is not only low in cholesterol and healthy, but it’s also quick and easy to make, perfect for those busy weeknights when you crave something nutritious and delicious!
