Ingredients
Scale
- 2 large (approx. 8 oz / 225g each) Boneless, Skinless Chicken Breasts: The star protein, chosen for its leanness and quick cooking time. Ensure they are of similar thickness for even cooking.
- 1 tablespoon Olive Oil: For searing the chicken, providing flavor and helping to achieve a beautiful golden crust. Extra virgin is great for flavor, but regular olive oil works well for higher heat.
- 1 teaspoon Smoked Paprika: Adds a deep, smoky flavor and beautiful color to the chicken.
- 1/2 teaspoon Garlic Powder: Provides a classic, savory aroma and taste that complements chicken wonderfully.
- 1/2 teaspoon Onion Powder: Offers a subtle, sweet background note that enhances the overall flavor profile.
- 1/4 teaspoon Dried Thyme (or 1/2 tsp fresh, minced): Imparts an earthy, slightly floral note that pairs well with chicken and vegetables.
- Salt, to taste (approx. 1/2 – 3/4 teaspoon): Essential for bringing out all the flavors in both the chicken and vegetables.
- Freshly Ground Black Pepper, to taste (approx. 1/4 – 1/2 teaspoon): Adds a touch of warmth and spice.
- 1 large head of Broccoli (approx. 1 lb / 450g), cut into florets: A nutritional powerhouse, providing vibrant color, satisfying crunch, and essential vitamins.
- 2 medium Carrots (approx. 6 oz / 170g), peeled and sliced into 1/4-inch rounds or batons: Adds sweetness, color, and a good source of beta-carotene.
- 1/2 cup Water or Chicken Broth: For steaming the vegetables, ensuring they cook through without becoming mushy and adding a touch of flavor if using broth.
- Optional: 1 tablespoon Lemon Juice: A bright, acidic finish to drizzle over the cooked chicken and veggies, enhancing their natural flavors.
- Optional: Fresh Parsley, chopped: For garnish, adding a pop of color and fresh, herby notes.
Instructions
- Prepare the Chicken:
- If your chicken breasts are very thick (over 1 inch), you can either butterfly them (slice horizontally almost all the way through and open like a book) or gently pound them between two pieces of plastic wrap to an even thickness of about 3/4 inch. This ensures faster and more even cooking.
- Pat the chicken breasts completely dry with paper towels. This step is crucial for achieving a good sear, as excess moisture will cause the chicken to steam rather than brown.
- In a small bowl, combine the smoked paprika, garlic powder, onion powder, dried thyme, salt (start with 1/2 teaspoon, you can add more later if needed), and black pepper.
- Sprinkle the spice mixture evenly over all sides of the chicken breasts, pressing gently to help it adhere.
- Sear the Chicken:
- Place a large, heavy-bottomed skillet (cast iron is ideal for searing, but a good quality stainless steel pan will also work) over medium-high heat. Allow the pan to get properly hot; this might take 2-3 minutes. You’ll know it’s ready when a drop of water evaporates almost instantly.
- Add the olive oil to the hot skillet. It should shimmer slightly.
- Carefully place the seasoned chicken breasts in the hot skillet, ensuring they are not overcrowded. If necessary, cook them in batches.
- Sear the chicken for 4-6 minutes on the first side, undisturbed. Resist the urge to move them around; this allows a beautiful golden-brown crust to develop. You should hear a consistent sizzle.
- Flip the chicken breasts using tongs and sear for another 4-6 minutes on the other side, or until cooked through and the internal temperature reaches 165°F (74°C) when checked with a meat thermometer inserted into the thickest part. Cooking time will vary depending on the thickness of the chicken.
- Once cooked, remove the chicken from the skillet and transfer it to a clean cutting board. Let it rest for at least 5-10 minutes before slicing. This allows the juices to redistribute, resulting in more tender and flavorful chicken.
- Steam the Vegetables:
- While the chicken is resting, you can use the same skillet (no need to clean it unless there are burnt bits; the chicken drippings will add flavor to the veggies) or a separate saucepan with a lid. If using the same skillet, reduce the heat to medium.
- Add the broccoli florets and sliced carrots to the skillet or saucepan.
- Pour in the 1/2 cup of water or chicken broth.
- Immediately cover the skillet or saucepan with a tight-fitting lid.
- Steam the vegetables for 5-8 minutes, or until they are tender-crisp. The exact time will depend on the size of your florets and slices and your desired level of tenderness. Avoid overcooking; they should still have a slight bite and vibrant color.
- Check for doneness after 5 minutes. If a fork can easily pierce a carrot slice, they are likely ready.
- Serve:
- Slice the rested chicken breasts against the grain into 1/2-inch thick slices.
- Arrange the steamed vegetables on plates.
- Top with the sliced seared chicken.
- If desired, drizzle with fresh lemon juice and sprinkle with chopped fresh parsley for an extra burst of flavor and visual appeal.
- Serve immediately and enjoy your delicious and healthy meal!
Nutrition
- Serving Size: one normal portion
- Calories: 500
- Fiber: 8g
- Protein: 60g