Pan-Seared Chicken with Lemon-Garlic Broccoli Rabe
Juicy pan-seared chicken breasts complemented by sautéed broccoli rabe infused with fresh garlic and bright lemon zest. This mediterranean-inspired chicken (gluten free, low carb) ready in about 25 minutes pairs olive oil, minced garlic cloves, lemon zest for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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.
Ingredients
- 2 pieces (about 6 oz each) boneless skinless chicken breasts
- 3 tbsp olive oil
- 4 cloves, minced garlic cloves
- 1 bunch (about 8 oz), trimmed and chopped broccoli rabe
- 1 tsp lemon zest
- 1 tbsp lemon juice
- 1 tsp, divided salt
- 1/2 tsp, divided black pepper
- 1/4 tsp (optional) red pepper flakes
Instructions
- Step 1: Pat dry 2 boneless skinless chicken breasts (about 6 oz each) and season both sides evenly with 1/2 tsp salt and 1/4 tsp black pepper. Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering, about 2 minutes.
- Step 2: Place chicken breasts in the skillet and sear for 5-6 minutes on the first side without moving, until golden brown and edges look cooked. Flip and cook an additional 4-5 minutes until an internal temperature of 165°F is reached. Remove chicken to a plate and cover loosely with foil to rest.
- Step 3: In the same skillet, add 1 tbsp olive oil and 4 minced garlic cloves. Sauté over medium heat for 30 seconds until fragrant but not browned.
- Step 4: Add 1 bunch chopped broccoli rabe (about 8 oz), 1 tsp salt, 1/4 tsp black pepper, and 1/4 tsp red pepper flakes if using. Toss and cook for 4-5 minutes until the greens are tender and slightly wilted.
- Step 5: Stir in 1 tsp lemon zest and 1 tbsp fresh lemon juice, cooking for an additional 1 minute until the citrus aroma is bright and fresh.
- Step 6: Plate the chicken breasts alongside the lemon-garlic broccoli rabe and serve immediately.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Pan-Seared Chicken with Lemon-Garlic Broccoli Rabe take to make?
Total time is about 25 minutes (10 min prep + 15 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Chicken with Lemon-Garlic Broccoli Rabe?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Pan-Seared Chicken with Lemon-Garlic Broccoli Rabe?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Chicken with Lemon-Garlic Broccoli Rabe for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Chicken with Lemon-Garlic Broccoli Rabe gluten free?
Yes — this recipe is tagged gluten free, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
