Hey there, friends! If you’re anything like me, Thursday dinner can sometimes feel like a scramble to get something on the table before the weekend rush. That’s why I’m so excited to share this easy and delicious recipe that’s perfect for those hectic evenings! It’s a one-pan wonder featuring juicy chicken breast and vibrant broccoli, all nestled on a bed of fluffy rice. Not only does it come together in just about 40 minutes, but it’s also a healthy, gluten-free option that everyone will love. Trust me, this dish will make your Thursday dinner planning a breeze!
Ingredients List
- 1 lb chicken breast, cut into strips
- 2 cups broccoli florets, washed and trimmed
- 1 cup rice, uncooked
- 2 tbsp olive oil, extra virgin for the best flavor
- 1 tsp garlic powder, or more if you love that garlic kick
- Salt and pepper to taste, don’t be shy with the seasoning!
How to Prepare Instructions
- First things first, preheat your oven to 400°F (200°C). This step is crucial for getting that perfect roast on the chicken and broccoli.
- While the oven heats up, grab a mixing bowl and combine the olive oil, garlic powder, salt, and pepper. This mixture will coat the chicken beautifully.
- Now, add the chicken strips to the bowl and toss them around until they’re well coated. Don’t rush this part—getting that seasoning on every piece makes a big difference!
- Next, line a baking sheet with parchment paper (for easy cleanup!) and place the chicken strips in the center. Arrange the broccoli florets around the chicken, creating a colorful presentation.
- Pop the baking sheet in the oven and bake for 25-30 minutes. You’ll know it’s done when the chicken is cooked through and the broccoli is tender.
- While that’s baking, cook the rice according to package instructions, and once everything is ready, serve the chicken and broccoli over a fluffy bed of rice. Enjoy!
Why You’ll Love This Recipe
- Quick and easy preparation, perfect for busy Thursdays!
- One-pan meal means less cleanup—who doesn’t love that?
- Delicious flavors of garlic and roasted chicken paired with fresh broccoli.
- Healthy and gluten-free, making it a guilt-free dinner option.
- Great for meal prep—enjoy leftovers for lunch the next day!
Tips for Success
- Feel free to adjust the garlic powder to suit your taste—more for a bolder flavor!
- Check the chicken’s internal temperature; it should reach 165°F (75°C) for safe eating.
- If you like your broccoli a bit crispy, add it to the baking sheet halfway through cooking.
- For a flavor boost, try marinating the chicken in the olive oil mixture for 30 minutes before baking.
- Don’t skip the parchment paper; it makes cleanup a breeze!
Nutritional Information
Just a heads up, the nutritional information can vary based on the specific ingredients and brands you use, so it’s not exact. But here’s a general idea for one serving of this delicious dish:
- Calories: 350
- Fat: 10g
- Protein: 30g
- Carbohydrates: 40g
This meal is not only satisfying but also packed with nutrients, making it a great choice for your Thursday dinner!
FAQ Section
Can I use frozen broccoli instead of fresh?
Absolutely! Just make sure to thaw it before adding it to the baking sheet for even cooking.
What can I serve with this dish?
This chicken and broccoli dish pairs wonderfully with a simple side salad or some crusty bread for a complete meal.
Can I make this ahead of time?
Yes! You can prep the chicken and broccoli ahead of time and store them in the fridge until you’re ready to bake.
What’s the best way to store leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave!
Can I substitute the chicken for another protein?
Definitely! Feel free to swap in turkey, tofu, or even shrimp for a fun twist on this Thursday dinner idea.
Thursday Dinner Ideas: 5 Easy Meals for Stress-Free Nights
- Total Time: 40 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
Easy and delicious Thursday dinner ideas to simplify your meal planning.
Ingredients
- 1 lb chicken breast
- 2 cups broccoli florets
- 1 cup rice
- 2 tbsp olive oil
- 1 tsp garlic powder
- Salt and pepper to taste
Instructions
- Preheat the oven to 400°F (200°C).
- In a bowl, combine olive oil, garlic powder, salt, and pepper.
- Add chicken breast and coat well.
- Place chicken on a baking sheet.
- Add broccoli around the chicken.
- Bake for 25-30 minutes or until chicken is cooked through.
- Meanwhile, cook rice according to package instructions.
- Serve chicken and broccoli over rice.
Notes
- Feel free to add your favorite spices.
- This dish is great for meal prep.
- Store leftovers in an airtight container in the fridge.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Dinner
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 2g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 3g
- Protein: 30g
- Cholesterol: 70mg
Keywords: thursday dinner ideas, easy dinner recipes, healthy meals
