Garlic Chicken with Broccoli and Spinach: A Healthy, Flavor-Packed One-Pan Dinner
Looking for a quick, nutritious, and incredibly delicious dinner idea? This Garlic Chicken with Broccoli and Spinach recipe is a powerhouse of flavor and health benefits, all in one skillet. It’s packed with lean protein, fiber-rich vegetables, and heart-healthy ingredients that are perfect for anyone following a clean-eating lifestyle or just looking for a satisfying meal.
Whether you’re meal-prepping for the week or need something fast on a busy evening, this recipe checks all the boxes: quick, easy, healthy, and comforting.
Why You’ll Love This Recipe:
- One-Pan Meal: Minimal cleanup, maximum flavor.
- Nutrient-Dense: Loaded with vitamins, minerals, and antioxidants.
- Low Carb and High Protein: Great for weight loss or maintaining energy.
- Customizable: Add your favorite herbs, veggies, or grains.
- Family-Friendly: Even picky eaters will enjoy it.
Ingredients You’ll Need:
- 2 boneless skinless chicken breasts or thighs, cut into bite-sized chunks
- 1 tablespoon olive oil
- 3–4 cloves garlic, minced
- 1 medium onion, chopped (optional, but adds depth of flavor)
- 2 cups broccoli florets, fresh or frozen
- 3 cups fresh spinach leaves, washed
- 1/2 teaspoon dried oregano or Italian seasoning
- 1/2 teaspoon red pepper flakes (optional – for heat)
- Salt and pepper, to taste
- 1/2 cup chicken broth or water
- 1 tablespoon lemon juice (optional – adds freshness)
- 1/4 cup grated Parmesan cheese (optional – for richness)
Step-by-Step Instructions:
1. Cook the Chicken:
- Heat olive oil in a large skillet over medium heat.
- Add chicken pieces and season with salt, pepper, and oregano.
- Cook until golden brown on all sides and fully cooked through (about 7–8 minutes).
- Remove chicken from the skillet and set aside.
2. Sauté the Garlic and Onion:
- In the same pan, add the minced garlic (and chopped onion if using).
- Sauté for 1–2 minutes, until fragrant. Be careful not to burn the garlic.
3. Cook the Broccoli:
- Add the broccoli florets to the skillet.
- Stir and let them cook for 4–5 minutes, until they begin to soften but remain bright green.
- Add a splash of chicken broth to help steam the broccoli if needed.
4. Add the Spinach:
- Toss in the spinach and stir gently.
- It will begin to wilt quickly—about 2–3 minutes.
- If needed, add more broth or water to avoid sticking.
5. Combine Everything:
- Return the cooked chicken to the skillet.
- Stir everything together and cook for another 2–3 minutes to blend flavors.
- Adjust seasoning with more salt, pepper, and red pepper flakes if desired.
- Finish with a squeeze of fresh lemon juice and a sprinkle of Parmesan cheese for added brightness and depth.
Serving Suggestions:
- Serve as a low-carb main dish on its own.
- Pair with brown rice, quinoa, or couscous for a balanced meal.
- Toss with whole-grain pasta to create a garlic chicken pasta bowl.
- Add a drizzle of balsamic glaze for a sweet tangy twist.
Health Benefits of This Recipe:
- Chicken: Lean protein that supports muscle repair and keeps you full.
- Garlic: Naturally antibacterial, supports heart health and immunity.
- Broccoli: High in fiber, vitamin C, and antioxidants.
- Spinach: Rich in iron, magnesium, and anti-inflammatory properties.
- Olive Oil: Supports heart health and brain function.
- Optional lemon juice: Boosts vitamin C absorption, especially for iron from spinach.
Tips for Success:
- Use a large skillet so the veggies cook evenly and don’t steam too much.
- Don’t overcook the spinach—add it last and cook just until wilted.
- Prefer spicy? Add extra red pepper flakes or a dash of hot sauce.
- Make it creamy: Add a splash of heavy cream or a spoonful of cream cheese before serving.
How to Store & Meal Prep:
- Refrigerate leftovers in an airtight container for up to 3 days.
- Reheat in a skillet with a splash of broth to keep it moist. Garlic Butter Steak with Cheesy Herb Pasta
- Freeze for up to 1 month—let it cool fully first, then store in zip-top bags.
Final Thoughts:
This garlic chicken with broccoli and spinach is more than just a meal—it’s a celebration of healthy ingredients and bold flavors. It’s one of those go-to recipes you’ll return to again and again, perfect for busy weeknights or lazy Sundays.