Pan-Seared Garlic Chicken with Roasted Broccoli
Juicy chicken breasts seared with garlic and served alongside tender roasted broccoli for a simple, satisfying keto dinner. This american-inspired keto ready in about 40 minutes pairs chicken breast, olive oil, garlic for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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
- 12 oz chicken breast
- 2 tbsp olive oil
- 4 cloves garlic
- 1/2 tsp salt
- 1/4 tsp black pepper
- 2 cups broccoli
Instructions
- Step 1: Pat chicken breasts dry with paper towels, then season with 1/2 tsp salt and 1/4 tsp black pepper. Heat 1 tbsp olive oil in a large oven-safe skillet over medium-high heat until shimmering. Add chicken and sear for 3-4 minutes per side until golden brown.
- Step 2: Transfer skillet to preheated 400°F oven and bake for 12-15 minutes until chicken reaches 165°F internally.
- Step 3: While chicken bakes, toss broccoli florets with remaining 1 tbsp olive oil, 1/4 tsp salt, and 1/8 tsp black pepper in a separate baking dish. Roast for 15-20 minutes until tender and caramelized at edges.
Frequently asked questions
How long does Pan-Seared Garlic Chicken with Roasted Broccoli take to make?
Total time is about 40 minutes (15 min prep + 25 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 Garlic Chicken with Roasted Broccoli?
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 chicken breast from drying out.
Can I substitute ingredients in Pan-Seared Garlic Chicken with Roasted Broccoli?
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 Garlic Chicken with Roasted Broccoli 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.
What goes well with Pan-Seared Garlic Chicken with Roasted Broccoli?
American keto like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
Cooked this for my keto-loving family, and they all raved. The sauce clung to the chicken beautifully—no dryness at all!
- ★★★★★
Easily my new favorite weeknight meal. The garlic flavor wasn’t overpowering, and it came together in under 30 minutes.
- ★★★★★
The sear on the chicken was spot-on, and the roasted broccoli had that perfect crispy edge. Total keto win!
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