Pan-Seared Chicken Thighs with Garlic Broccoli and Cauliflower Rice

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

Juicy chicken thighs seared to golden perfection served with garlicky broccoli and fluffy cauliflower rice for a wholesome Whole30 meal. This American-inspired Whole30 recipe (low carb), ready in about 35 minutes, pairs bone-in, skin-on chicken thighs, sea salt, black pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 400 calories and feeds 4, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 25 min Serves 4 American cuisine 400 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 bone-in, skin-on chicken thighs and season both sides with 1 tsp sea salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp olive oil in a large skillet over medium-high heat. Add chicken thighs skin-side down and sear for 7-8 minutes until skin is deeply golden and crispy.
  3. Step 3: Flip chicken thighs and cook for an additional 6-7 minutes until internal temperature reaches 165°F. Remove chicken and set aside.
  4. Step 4: Reduce heat to medium and add 4 minced garlic cloves to the skillet. Sauté for 30 seconds until fragrant.
  5. Step 5: Add 3 cups fresh broccoli florets and stir-fry for 5 minutes until crisp-tender.
  6. Step 6: Stir in 4 cups cauliflower rice and cook for another 5 minutes, stirring frequently until warmed through and slightly softened.
  7. Step 7: Remove from heat and stir in 1 tbsp fresh lemon juice and 2 tbsp chopped fresh parsley.
  8. Step 8: Plate cauliflower rice and broccoli mixture topped with the seared chicken thighs, spooning any pan juices over the meat.

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