Sautéed Chicken Breast with Steamed Broccoli and Brown Rice

By AislePrompt Editorial · Published 2026-04-25 · Updated 2026-04-25

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.

A balanced, wholesome meal combining lean chicken, fiber-rich brown rice, and vibrant steamed broccoli for a nutritious dinner. This American-inspired healthy bowl recipe (gluten free, high protein), ready in about 60 minutes, pairs boneless skinless chicken breasts, olive oil, garlic, minced for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with rice, quinoa, or a quick 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: 50 min Serves 2 American cuisine 450 cal/serving

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Ingredients

2 (6 oz each) boneless skinless chicken breasts
1 tbsp olive oil
2 cloves garlic, minced
1/2 tsp salt
1/4 tsp black pepper
3 cups broccoli florets
1 cup brown rice
2 1/2 cups water (for rice)
4 lemon wedges (optional)

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Instructions

Step 1: Rinse 1 cup brown rice under cold water. In a medium saucepan, bring 2 1/2 cups water to a boil. Add the brown rice, reduce heat to low, cover, and simmer for 45 minutes until tender and water is absorbed. Remove from heat and let stand covered for 5 minutes.
Step 2: While the rice cooks, heat 1 tbsp olive oil in a large skillet over medium-high heat. Season 2 boneless skinless chicken breasts with 1/2 tsp salt and 1/4 tsp black pepper. Add the chicken to the skillet and sauté for 6-7 minutes per side until golden brown and cooked through (internal temperature 165°F).
Step 3: In the last 10 minutes of rice cooking, steam 3 cups broccoli florets in a steamer basket over boiling water for 6-8 minutes until bright green and tender-crisp.
Step 4: Add 2 minced garlic cloves to the skillet with chicken during the last 2 minutes of cooking, stirring until fragrant.
Step 5: Serve the sliced chicken breast over brown rice with steamed broccoli on the side. Garnish with lemon wedges for squeezing if desired.