Garlic Chicken with Broccoli and Spinach: A Nutritious and Flavorful Meal

Introduction

If you’re looking for a healthy, protein-packed, and delicious meal, then Garlic Chicken with Broccoli and Spinach is the perfect dish for you. This recipe is packed with lean protein, fiber-rich greens, and bold garlic flavor, making it ideal for a quick dinner, meal prep, or a family-friendly meal.

In this comprehensive guide, you’ll learn step-by-step instructions, expert cooking tips, variations, serving suggestions, and storage tips to create the most flavorful and healthy Garlic Chicken with Broccoli and Spinach.

Why You’ll Love This Recipe

• Nutritious & Healthy – High in protein, fiber, and vitamins.
• Quick & Easy – Ready in under 30 minutes.
• One-Pan Meal – Fewer dishes, more convenience.
• Versatile & Customizable – Adjust ingredients to your taste.
• Great for Meal Prep – Stays fresh and delicious for days.

Ingredients for Garlic Chicken with Broccoli and Spinach

For the Chicken:

• 1.5 lbs boneless, skinless chicken breasts (cut into bite-sized pieces)
• 2 tablespoons olive oil
• 4 cloves garlic, minced
• ½ teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon smoked paprika (optional for extra flavor)
• 1 teaspoon Italian seasoning

For the Vegetables:

• 2 cups broccoli florets
• 2 cups fresh spinach
• ½ cup cherry tomatoes, halved (optional for added freshness)
• 1 small onion, diced

For the Sauce:

• ¼ cup chicken broth (or water)
• 2 tablespoons soy sauce (or coconut aminos for a gluten-free option)
• 1 teaspoon Dijon mustard
• 1 tablespoon lemon juice
• ½ teaspoon red pepper flakes (optional for heat)

For Garnish:

• Grated Parmesan cheese (optional)
• Fresh parsley, chopped
• Lemon wedges for serving

this PIN FOR LATER

Step-by-Step Instructions

Step 1: Prep the Ingredients

• Cut the chicken breasts into bite-sized pieces.
• Chop the broccoli florets, onion, and cherry tomatoes.
• Mince the garlic and prepare the sauce by mixing chicken broth, soy sauce, Dijon mustard, lemon juice, and red pepper flakes in a small bowl.

Step 2: Cook the Chicken

1. Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
2. Add the chicken pieces, season with salt, pepper, smoked paprika, and Italian seasoning.
3. Cook for 5-6 minutes, stirring occasionally, until the chicken is golden brown and cooked through.
4. Remove chicken from the pan and set aside.

Step 3: Sauté the Vegetables

1. In the same skillet, add 1 tablespoon olive oil and sauté the onions and garlic for 1-2 minutes until fragrant.
2. Add broccoli florets and cook for 3-4 minutes, stirring occasionally.
3. Stir in the cherry tomatoes and spinach and cook for another 2 minutes, until the spinach is wilted.

Step 4: Combine Everything

1. Return the chicken to the skillet and pour in the prepared sauce.
2. Toss everything together and let it cook for another 2-3 minutes, ensuring all ingredients are well coated.
3. Taste and adjust seasoning as needed.

Step 5: Serve and Enjoy

• Garnish with grated Parmesan cheese, fresh parsley, and a squeeze of lemon.
• Serve over steamed rice, quinoa, or cauliflower rice for a complete meal.

Variations and Substitutions

1. Low-Carb/Keto Version

• Replace soy sauce with tamari.
• Serve with cauliflower rice or zucchini noodles.

2. Extra Protein Boost

• Add chickpeas or white beans for more plant-based protein.
• Stir in a fried egg for an extra protein kick.

3. Make it Spicy

• Increase red pepper flakes or add Sriracha.
• Use spicy Italian sausage instead of chicken.

4. Dairy-Free Option

• Skip the Parmesan cheese or use a dairy-free alternative.

What to Serve with Garlic Chicken with Broccoli and Spinach

This dish pairs perfectly with:

• Steamed rice or quinoa
• Mashed sweet potatoes
• Whole wheat pita bread
• Roasted vegetables

Storage and Meal Prep Tips

Storing Leftovers

• Refrigerate: Store in an airtight container for up to 4 days.
• Freeze: Freeze in portions for up to 3 months.

Reheating Instructions

• Microwave: Heat for 1-2 minutes, stirring halfway.
• Stovetop: Warm over medium heat with a splash of broth or water.

Meal Prep Option

• Prepare all ingredients ahead of time.
• Cook the chicken and vegetables separately, then combine before serving.

Expert Tips for the Best Garlic Chicken with Broccoli and Spinach

✔ Use fresh garlic – It provides the best flavor.
✔ Don’t overcook the broccoli – Keep it slightly crisp for the best texture.
✔ Sear the chicken well – It adds a golden-brown crust that enhances flavor.
✔ Adjust the sauce – Add extra lemon juice for tang or honey for a hint of sweetness.
✔ Cook in batches – If using a small pan, cook the chicken in batches to prevent steaming.

Frequently Asked Questions

1. Can I use frozen spinach?

Yes, but thaw and drain excess water before adding it to the skillet.

2. Can I substitute chicken thighs for chicken breasts?

Absolutely! Thighs are juicier and work great in this recipe.

3. What’s the best way to add more flavor?

Use fresh herbs like basil, cilantro, or thyme for added freshness.

4. Can I meal prep this dish?

Yes! It reheats well and is great for lunches throughout the week.

5. Is this dish gluten-free?

Yes, as long as you use gluten-free soy sauce or tamari.

Conclusion

Garlic Chicken with Broccoli and Spinach is a quick, healthy, and flavor-packed meal that’s perfect for any night of the week. With its garlic-infused chicken, vibrant greens, and a light, savory sauce, it delivers a satisfying and nutritious dish that you’ll want to make again and again.

Try this easy one-pan meal today and enjoy a delicious, wholesome dish in under 30 minutes! 🍗🥦🍋

Print