Garlic Chicken with Broccoli and Spinach

This is a quick, flavorful, and nutrient-dense skillet meal perfect for a busy weeknight. It features tender chicken, vibrant vegetables (broccoli, spinach, and tomatoes), and a rich, garlicky sauce. It is also an excellent option for an anti-inflammatory diet, relying on lean protein and antioxidant-rich vegetables.

📝 Ingredients

• 1.5 lbs boneless, skinless chicken breasts, cut into bite-sized pieces

• Salt and pepper to taste

• 2 tablespoons olive oil

• 4 cloves garlic, minced

• 2 cups broccoli florets

• 1 cup fresh spinach

• 1 cup cherry tomatoes, halved

• 1/2 cup chicken broth

• 1/4 cup light cream (optional, for creaminess)

• 1 tablespoon lemon juice

• 1 teaspoon dried oregano

• 1/2 teaspoon red pepper flakes (optional, for heat)

• Fresh parsley, chopped (for garnish)

👩‍🍳 Instructions

1. Prep and Season Chicken: Cut the chicken breasts into uniform bite-sized pieces. Season them generously with salt and pepper.

2. Sear Chicken: Heat the olive oil in a large skillet or non-stick pan over medium-high heat. Add the seasoned chicken pieces and cook for 5-7 minutes, stirring occasionally, until they are browned on all sides and mostly cooked through. Remove the chicken from the skillet and set it aside.

3. Sauté Aromatics and Veggies: Reduce the heat to medium. Add the minced garlic and dried oregano to the pan and cook for about 30 seconds until fragrant (do not let the garlic burn). Add the broccoli florets and cook for 3-4 minutes until they start to turn bright green and tender-crisp.

4. Add Liquid and Simmer: Pour in the chicken broth and scrape up any browned bits from the bottom of the pan. Stir in the cherry tomatoes and red pepper flakes (if using).

5. Finish the Sauce: If using, stir in the light cream for a creamier sauce. Bring the mixture to a gentle simmer.

6. Combine and Wilt: Return the cooked chicken to the skillet. Stir in the fresh spinach and lemon juice. Cook for another 1-2 minutes until the spinach has fully wilted and the chicken is heated through.

7. Serve: Taste the sauce and adjust seasonings (salt/pepper) as needed. Garnish generously with fresh chopped parsley. Serve warm.

💡 Recipe Notes and Tips

• Anti-Inflammatory Focus: To keep this recipe strictly anti-inflammatory, use the chicken broth option and omit the light cream, or substitute it with a splash of unsweetened almond or cashew milk.

• Meal Prep: This dish is great for meal prepping. Store individual servings in airtight containers for up to 4 days.

• Serving Suggestions: Serve over brown rice, quinoa, zucchini noodles, or with a simple side salad to make a complete meal.

❓ Related Questions

• Can I use frozen broccoli?

  • Yes, you can. Add the frozen broccoli directly to the pan, but cook it for an extra 2-3 minutes to allow excess moisture to evaporate before adding the liquid.

• How can I thicken the sauce naturally?

  • Before adding the chicken broth, sprinkle 1 teaspoon of arrowroot powder or cornstarch over the sautéed garlic and mix well. Then slowly pour in the broth while stirring.

• What other herbs would work well?

  • A blend of Italian seasoning, a pinch of dried basil, or fresh thyme can also be used in place of or in addition to the oregano.