Garlic Chicken with Broccoli and Spinach: A Healthy, Delicious, and Protein-Packed Meal
Looking for a wholesome and easy dinner idea that’s packed with flavor and nutrients? This Garlic Chicken with Broccoli and Spinach recipe is not only quick and simple to make, but it also offers a perfect balance of protein, fiber, and antioxidants. Whether you’re following a low-carb diet, looking for a weight-loss-friendly dish, or simply want to eat clean, this recipe checks all the boxes.
Why You’ll Love This Recipe
- High in Protein: Chicken breast is a lean source of protein, essential for muscle repair and overall health.
- Rich in Antioxidants: Broccoli and spinach are loaded with vitamins A, C, K, and minerals like iron and magnesium.
- Supports Immunity: Garlic has natural antibacterial and antiviral properties.
- Low in Calories: Ideal for those watching their weight or trying to maintain a healthy lifestyle.
Ingredients You’ll Need
- 4 boneless, skinless chicken breasts, cut into thin strips
- 3 garlic cloves, finely minced
- 2 cups fresh broccoli florets
- 2 cups fresh spinach leaves
- 2 tablespoons extra virgin olive oil
- 1 teaspoon paprika (smoked or sweet)
- Juice of ½ fresh lemon
- Salt and black pepper, to taste
- ¼ cup low-sodium chicken broth or water
Step-by-Step Instructions
1. Prepare the Ingredients
Start by rinsing the broccoli and spinach thoroughly. Cut the chicken into thin, bite-sized strips for even cooking. Mince the garlic and set everything aside.
2. Marinate the Chicken
In a medium bowl, combine the chicken strips with half of the minced garlic, paprika, lemon juice, 1 tablespoon of olive oil, salt, and pepper. Toss well to coat evenly. Let the chicken marinate for 15 to 30 minutes for enhanced flavor.
3. Sear the Chicken
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the marinated chicken and sauté for 6–8 minutes, stirring occasionally, until fully cooked and lightly browned. Remove from the skillet and set aside.
4. Cook the Vegetables
In the same skillet, add the remaining garlic and sauté for about 30 seconds. Add the broccoli florets and stir-fry for 3–4 minutes until they begin to soften. Pour in the chicken broth and cover the skillet for 2 minutes to steam the broccoli slightly.
5. Add Spinach and Combine
Uncover the skillet and add the spinach. Stir until wilted, about 1–2 minutes. Return the cooked chicken to the skillet and mix everything together. Let it cook for another 2–3 minutes so the flavors meld perfectly. Olive Garden Asiago Tortelloni Alfredo with Grilled Chicken
Serving Suggestions
- Serve it over brown rice, quinoa, or cauliflower rice for a low-carb option.
- Top with a sprinkle of parmesan cheese or toasted sesame seeds for extra flavor.
- Add a side of whole grain bread or a fresh salad for a complete meal.
Nutrition Tips
- For Weight Loss: Stick to olive oil and skip cheese.
- For Extra Protein: Add a handful of cooked chickpeas or top with a poached egg.
- Meal Prep Friendly: This dish keeps well in the fridge for 3–4 days. Great for lunchboxes!
Health Benefits of Each Ingredient
- Chicken: A lean protein that keeps you full and supports muscle health.
- Garlic: Boosts immunity, reduces inflammation, and supports heart health.
- Broccoli: High in fiber and cancer-fighting antioxidants.
- Spinach: Rich in iron, magnesium, and calcium – great for bones and energy.
Final Thoughts
This Garlic Chicken with Broccoli and Spinach recipe is a go-to meal for busy weeknights, health-conscious families, and fitness enthusiasts alike. It’s flavorful, filling, and incredibly nutritious — and the best part? It comes together in under 30 minutes with simple ingredients you already have in your kitchen.
Save this recipe, share it with friends, and don’t forget to leave a comment below if you try it!