Lemon Herb Grilled Chicken with Steamed Broccoli & Brown Rice

🥘 Ingredients

• 120g skinless chicken breast
• 1/2 tablespoon olive oil
• Juice and zest of 1/2 lemon
• 1 garlic clove, minced
• 1/2 teaspoon dried oregano
• 1/2 teaspoon dried thyme
• Salt and black pepper, to taste
• 100g broccoli florets
• 70g uncooked brown rice
• Fresh parsley (for garnish, optional)

👨‍🍳 Instructions

1. 1
   In a bowl, mix olive oil, lemon juice, zest, minced garlic, oregano, thyme, salt, and pepper.
2. 2
   Marinate the chicken breast in the mixture for at least 15 minutes (may refrigerate for up to 2 hours for more flavor).
3. 3
   While the chicken marinates, rinse brown rice under cool water. Cook according to package instructions (typically simmering in water for 25-30 minutes).
4. 4
   Steam broccoli florets for 5-7 minutes or until crisp-tender.
5. 5
   Preheat a grill pan or nonstick skillet over medium heat. Grill chicken breast for 5-6 minutes per side, or until fully cooked (juices run clear and internal temp reaches 75°C).
6. 6
   Plate the cooked brown rice and steamed broccoli. Slice the grilled chicken and serve on top or beside the rice and broccoli.
7. 7
   Garnish with fresh parsley if desired. Enjoy warm.

📊 Nutritional Information

• Fiber: 6g
• Calcium: 62mg
• Iron: 2mg
• Potassium: 614mg
• Vitamin C: 74mg
• Vitamin A: 465IU
• Magnesium: 78mg

💡 Cooking Tips

• Marinate the chicken up to 2 hours ahead for deeper flavor.
• Don’t overcook the chicken; use a meat thermometer for precise results.
• For a zestier kick, sprinkle extra lemon zest just before serving.
• Use fresh herbs if you have them for brighter flavors.
• Avoid salting broccoli during steaming to retain its vibrant color.