Ingredients

4 Servings

Meat & Seafood

  • Boneless Skinless Chicken Breasts 4

Spices

  • Salt 2 tsp

  • Red Pepper Flakes 1/2 tsp

Produce

  • Broccoli 2 heads

  • Fresh Thyme 1/2 bunch

  • Garlic Cloves 2

Pantry

  • Olive Oil 2 Tbsp

  • Black Pepper 3 pinches

  • Water 310 ml

Dry Goods

  • Long Grain Brown Rice 120 g

Preparation

  1. Boil Water

    Combine all ingredients in a large pot and bring to boil.

    • 1/2 tsp Salt
    • 310 ml Water
    • 1 pinch Black Pepper
    • 1/2 bunch Fresh Thyme
    • 2 , smashed Garlic Cloves

  2. Cover & Simmer Rice

    Add rice & reduce heat. Simmer, covered, for 40 minutes. Let rest for 10 minutes. Remove garlic & thyme. Fluff rice with a fork.

    • 120 g Long Grain Brown Rice

  3. Preheat

    Preheat the oven to 220C.

    Connect Oven

  4. Cook Chicken Breast

    Season chicken. Cook for 22 - 28 minutes, let rest for 5 minutes.

    TIP: Why rest? Because proteins continue to cook once removed from the oven!

    • 4 , 8oz breasts Boneless Skinless Chicken Breasts
    • 1 pinch Black Pepper
    • 1 Tbsp Olive Oil
    • 1 tsp Salt

  5. Cook Broccoli

    Drizzle broccoli with olive oil. Season. Cook for 18 minutes.

    • 2 heads , large florets Broccoli
    • 1/2 tsp Red Pepper Flakes
    • to coat Olive Oil
    • 1/2 tsp Salt
    • 1 pinch Black Pepper

  6. Serve & Enjoy!

    Pair with good music.

Suggested Meals

Sesame Ginger

Salmon

Classic Veggie

Burger

Spaghetti

Pomodoro

Thai Green

Curry Tofu

Garlic

Chicken

Nutrition

  Amount per
serving		 Daily value percentage
Calories 470 kcal  
Total Fat 12 g 15%
Total Saturated Fat 2.5 g 12%
Unsaturated Fat 9 g  
Cholesterol 170 mg 56%
Sodium 1290 mg 60%
Total Carbohydrate 27 g 10%
Fiber Total Dietary 3 g 9%
Sugars Total < 1 g  
Protein 55 g 111%
Vitamin C 40 mg 45%
Calcium Ca 48 mg 4%
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By Innit Culinary Team