Sautéed Chicken Breast with Steamed Broccoli and Brown Rice

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A balanced, wholesome meal combining lean chicken, fiber-rich brown rice, and vibrant steamed broccoli for a nutritious dinner. This american-inspired healthy bowls (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

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Instructions

  1. 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.
  2. 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).
  3. 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.
  4. Step 4: Add 2 minced garlic cloves to the skillet with chicken during the last 2 minutes of cooking, stirring until fragrant.
  5. Step 5: Serve the sliced chicken breast over brown rice with steamed broccoli on the side. Garnish with lemon wedges for squeezing if desired.

Frequently asked questions

How long does Sautéed Chicken Breast with Steamed Broccoli and Brown Rice take to make?

Total time is about 60 minutes (10 min prep + 50 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 Sautéed Chicken Breast with Steamed Broccoli and Brown Rice?

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 Sautéed Chicken Breast with Steamed Broccoli and Brown Rice?

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 Sautéed Chicken Breast with Steamed Broccoli and Brown Rice 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 Sautéed Chicken Breast with Steamed Broccoli and Brown Rice gluten free?

Yes — this recipe is tagged gluten free, high protein, low fat based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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