Garlic Chicken with Broccoli and Spinach Recipe

Garlic Chicken with Broccoli and Spinach has become a staple in our home, and for good reason. It’s one of those dishes that manages to tick all the boxes: healthy, flavorful, incredibly easy to make, and a guaranteed crowd-pleaser, even with the pickiest eaters in my family. Honestly, weeknights can be hectic, and finding a dinner that’s both nutritious and quick often feels like a culinary unicorn hunt. This recipe, however, is my trusty steed. From pan to plate in under 30 minutes, it’s become our go-to when time is short but flavor and nourishment are non-negotiable. The aroma of garlic sizzling in olive oil alone is enough to make everyone gravitate to the kitchen, and the combination of tender chicken, crisp-tender broccoli, and vibrant spinach, all coated in a luscious garlic sauce, is simply irresistible. Even my son, who once declared broccoli his nemesis, now asks for seconds! If you’re searching for a simple, delicious, and healthy meal that will become a family favorite, look no further. This Garlic Chicken with Broccoli and Spinach is your answer.

Ingredients

To create this culinary delight, you’ll need a selection of fresh and flavorful ingredients. Each element plays a crucial role in building the final dish, contributing to both taste and texture. Let’s delve into each ingredient and understand its importance:

• 1.5 lbs Boneless, Skinless Chicken Breasts: Chicken breast is the star protein of this dish. Opt for boneless, skinless breasts for ease of preparation and a leaner protein source. When selecting chicken, look for plump, pink breasts that are firm to the touch and free from any discoloration. You can also use chicken thighs if you prefer a richer flavor and slightly more tender texture. If using thighs, ensure they are also boneless and skinless, and trim any excess fat. Consider purchasing organic or free-range chicken for potentially better quality and flavor.
• 1 Large Head of Broccoli (about 6 cups florets): Broccoli provides a wonderful textural contrast and a boost of vitamins and fiber. Choose a head of broccoli that is firm, with tightly closed florets and a deep green color. Avoid broccoli that is yellowing or has open florets, as this indicates it’s past its prime. You’ll want to cut the broccoli into bite-sized florets. Don’t discard the stalk! The broccoli stalk is just as nutritious and flavorful as the florets. Peel the tough outer layer of the stalk and chop the tender inner part into small pieces; they will cook similarly to the florets.
• 5 oz Fresh Spinach (about 5 cups packed): Spinach adds a vibrant green color, delicate flavor, and a wealth of nutrients to the dish. Fresh spinach is preferred for its texture and flavor, but frozen spinach can be used in a pinch. If using frozen spinach, be sure to thaw it completely and squeeze out as much excess water as possible before adding it to the pan. Baby spinach is a great choice as it is tender and doesn’t require chopping. Regular spinach can also be used, just be sure to remove any tough stems before using.
• 6-8 Cloves Garlic, Minced: Garlic is the heart and soul of this dish, infusing it with its signature aromatic and pungent flavor. Fresh garlic cloves are essential for the best flavor. Pre-minced garlic from a jar can be used in a pinch, but the flavor will be less vibrant. Don’t be shy with the garlic; 6-8 cloves might seem like a lot, but it creates a wonderfully garlicky sauce that complements the chicken and vegetables perfectly. For a milder garlic flavor, you can use fewer cloves, but for a true “garlic chicken” experience, embrace the full amount.
• 1/4 cup Olive Oil: Olive oil is used for sautéing and cooking the ingredients. Extra virgin olive oil is recommended for its superior flavor and health benefits. It adds a richness and depth to the dish. You can also use avocado oil or coconut oil as alternatives, but olive oil provides the classic Mediterranean flavor profile that works beautifully with garlic and vegetables.
• 1/4 cup Soy Sauce (or Tamari for Gluten-Free): Soy sauce provides a savory, umami-rich flavor and a touch of saltiness to the sauce. Use low-sodium soy sauce to control the salt content of the dish. For those following a gluten-free diet, tamari is an excellent substitute for soy sauce. Tamari is traditionally brewed and typically gluten-free (always check the label to be sure). Coconut aminos can also be used as a soy-free and gluten-free alternative, offering a slightly sweeter flavor.
• 2 tablespoons Honey (or Maple Syrup): A touch of sweetness balances the savory and salty flavors and adds a lovely glaze to the chicken and vegetables. Honey and maple syrup are both excellent natural sweeteners. Honey provides a floral sweetness, while maple syrup offers a more caramel-like note. You can adjust the amount of sweetener to your preference, or even omit it altogether if you prefer a less sweet dish. Brown sugar or agave nectar could also be used as alternatives.
• 1 teaspoon Red Pepper Flakes (optional): Red pepper flakes add a touch of heat and complexity to the dish. If you enjoy a little spice, this is a great addition. You can adjust the amount to your spice preference, or omit it entirely if you prefer a milder dish. For those who like even more heat, consider adding a pinch of cayenne pepper or a finely chopped chili pepper.
• Salt and Black Pepper to taste: Salt and pepper are essential seasonings to enhance the flavors of all the ingredients. Season generously but taste as you go, especially considering the soy sauce already adds saltiness. Freshly ground black pepper is always preferred for its more aromatic flavor.
• Optional Garnish: Sesame Seeds, Chopped Green Onions: Sesame seeds and chopped green onions add a beautiful visual appeal and a final touch of flavor and texture. Toasted sesame seeds provide a nutty aroma and a slight crunch. Chopped green onions offer a fresh, mild onion flavor and a pop of color. These garnishes are optional but highly recommended for elevating the presentation of the dish.

Instructions

Now that you have all your ingredients prepared, let’s move on to the step-by-step instructions to create this delicious Garlic Chicken with Broccoli and Spinach. Following these steps carefully will ensure a perfectly cooked and flavorful dish every time.

1. Prepare the Chicken: Begin by preparing the chicken breasts. If the breasts are very thick, you can slice them horizontally in half to create thinner cutlets. This will help them cook more quickly and evenly. Pat the chicken breasts dry with paper towels. This step is crucial because removing excess moisture allows the chicken to sear properly and develop a beautiful golden-brown crust. Season the chicken generously on both sides with salt and black pepper. Don’t be afraid to season well, as this is the primary seasoning for the chicken itself.
2. Sauté the Garlic: Heat the olive oil in a large skillet or wok over medium heat. Ensure the skillet is large enough to accommodate all the ingredients without overcrowding. Once the oil is shimmering and hot (but not smoking), add the minced garlic. Sauté the garlic for about 30 seconds to 1 minute, or until it becomes fragrant and lightly golden. Be careful not to burn the garlic, as burnt garlic will taste bitter. Stir constantly to prevent burning. The aroma of sautéing garlic should fill your kitchen, signaling the beginning of a flavorful dish.
3. Cook the Chicken: Increase the heat to medium-high. Add the seasoned chicken breasts to the skillet in a single layer. Avoid overcrowding the pan, as this will lower the temperature and cause the chicken to steam instead of sear. If necessary, cook the chicken in batches. Sear the chicken for about 4-5 minutes per side, or until it is golden brown and cooked through. The internal temperature of the chicken should reach 165°F (74°C) when measured with a meat thermometer inserted into the thickest part. Remove the cooked chicken from the skillet and set aside on a plate. Tent it loosely with foil to keep it warm while you cook the vegetables.
4. Sauté the Broccoli: In the same skillet, add the broccoli florets. Sauté the broccoli for 5-7 minutes, or until it becomes crisp-tender and bright green. Stir frequently to ensure even cooking. You want the broccoli to be tender-crisp, meaning it’s cooked through but still retains a slight bite. If the broccoli starts to dry out or stick to the pan, you can add a tablespoon or two of water or chicken broth to help steam it and prevent burning. Don’t overcook the broccoli, as it can become mushy and lose its vibrant color.
5. Wilt the Spinach: Add the fresh spinach to the skillet with the broccoli. Cook for 1-2 minutes, or until the spinach wilts down and becomes tender. Spinach cooks very quickly, so it won’t take long for it to wilt. Stir the spinach into the broccoli until it is evenly distributed and wilted. The spinach will dramatically reduce in volume as it cooks.
6. Make the Sauce: In a small bowl, whisk together the soy sauce (or tamari), honey (or maple syrup), and red pepper flakes (if using). Ensure the honey or maple syrup is fully dissolved into the soy sauce mixture. This creates the flavorful and slightly sweet garlic sauce that will coat the chicken and vegetables.
7. Combine and Simmer: Pour the sauce over the broccoli and spinach in the skillet. Bring the sauce to a simmer, stirring to coat the vegetables evenly. Return the cooked chicken breasts to the skillet. Toss everything together to coat the chicken and vegetables with the garlic sauce. Simmer for another 2-3 minutes, allowing the sauce to thicken slightly and the flavors to meld together. Ensure the chicken is heated through again.
8. Serve: Remove the skillet from the heat. Taste and adjust seasoning if needed. You may want to add a pinch more salt or pepper to taste. Garnish with sesame seeds and chopped green onions, if desired. Serve immediately while hot and flavorful. This dish is best enjoyed fresh.

Nutrition Facts

(Per Serving, estimated, based on approximate ingredient quantities and general nutritional values. Actual values may vary based on specific ingredients and portion sizes.)

Servings: 4

Calories per Serving: Approximately 450-550 calories

Detailed Breakdown (Approximate per serving):

• Calories: 450-550 kcal
• Protein: 45-55g
• Fat: 20-30g
  • Saturated Fat: 3-5g
  • Monounsaturated Fat: 10-15g
  • Polyunsaturated Fat: 3-5g
• Cholesterol: 120-150mg
• Sodium: 600-800mg (can vary significantly based on soy sauce type and amount)
• Carbohydrates: 20-30g
  • Fiber: 5-7g
  • Sugar: 10-15g (primarily from honey/maple syrup and natural sugars in vegetables)
• Vitamin A: High (from spinach and broccoli)
• Vitamin C: Very High (from broccoli and spinach)
• Vitamin K: Very High (from spinach and broccoli)
• Iron: Good Source (from spinach and chicken)
• Calcium: Moderate Source (from broccoli and spinach)
• Potassium: Good Source (from broccoli and spinach)

Note: These nutrition facts are estimates. For precise nutritional information, use a nutrition calculator with the specific brands and quantities of ingredients you use. This recipe is naturally rich in protein, vitamins, and fiber, making it a healthy and balanced meal option. It’s relatively moderate in calories, especially considering the generous portion size, and can be easily adapted to be lower in sodium or carbohydrates by adjusting the soy sauce and sweetener amounts.

Preparation Time

The beauty of this Garlic Chicken with Broccoli and Spinach lies not only in its deliciousness but also in its speed and ease of preparation. Here’s a breakdown of the estimated preparation time:

• Prep Time: 15 minutes
  • Chopping Vegetables: 5 minutes (washing and chopping broccoli and spinach if using larger leaves)
  • Mincing Garlic: 2 minutes
  • Preparing Chicken: 3 minutes (patting dry and slicing if needed)
  • Measuring Sauce Ingredients: 5 minutes (gathering and measuring soy sauce, honey, and red pepper flakes)
• Cook Time: 20 minutes
  • Sautéing Garlic: 1 minute
  • Cooking Chicken: 8-10 minutes (4-5 minutes per side)
  • Sautéing Broccoli: 5-7 minutes
  • Wilting Spinach: 1-2 minutes
  • Simmering in Sauce: 2-3 minutes
• Total Time: Approximately 35 minutes

This recipe truly is a weeknight wonder. From start to finish, you can have a healthy, flavorful, and satisfying meal on the table in about 35 minutes. The active cooking time is minimal, making it perfect for busy evenings. You can even further reduce the prep time by using pre-cut broccoli florets and baby spinach, although fresh-cut broccoli and spinach are generally preferred for best flavor and texture.

How to Serve

Garlic Chicken with Broccoli and Spinach is versatile and can be served in various ways to create a complete and satisfying meal. Here are some serving suggestions:

• Over Rice:
  • White Rice: Classic and simple, white rice provides a neutral base to soak up the flavorful garlic sauce.
  • Brown Rice: For a healthier option, brown rice adds more fiber and a nutty flavor.
  • Cauliflower Rice: For a low-carb and grain-free option, cauliflower rice is an excellent choice. It’s light and absorbs the sauce beautifully.
  • Jasmine Rice: Its fragrant aroma and slightly sticky texture complement the dish wonderfully.
  • Quinoa: A protein-rich grain alternative that adds a slightly nutty flavor and chewy texture.
• With Noodles:
  • Egg Noodles: Wide egg noodles are perfect for capturing the sauce and providing a comforting texture.
  • Lo Mein Noodles: Stir-fried lo mein noodles would pair well with the Asian-inspired flavors of the dish.
  • Zucchini Noodles (Zoodles): For a low-carb and vegetable-heavy option, zucchini noodles are a light and refreshing choice.
  • Shirataki Noodles: Very low-carb and low-calorie noodles made from konjac root, offering a unique texture.
• Alongside Other Side Dishes:
  • Roasted Sweet Potatoes: The sweetness of roasted sweet potatoes provides a nice contrast to the savory garlic chicken.
  • Mashed Potatoes: Creamy mashed potatoes are a classic comfort food side that complements the dish well.
  • Side Salad: A simple green salad with a light vinaigrette adds freshness and lightness to the meal.
  • Garlic Bread: For extra garlicky goodness, serve with warm garlic bread to soak up the sauce.
  • Steamed or Roasted Asparagus: Another green vegetable side dish that pairs well with chicken and garlic.
• As a Lettuce Wrap:
  • For a low-carb and refreshing option, serve the Garlic Chicken with Broccoli and Spinach in crisp lettuce cups, such as butter lettuce or romaine lettuce. This is a great way to enjoy the flavors without the added carbs of rice or noodles.
• Presentation Tips:
  • Garnish: Don’t forget to garnish with sesame seeds and chopped green onions for visual appeal and added flavor.
  • Fresh Herbs: A sprinkle of fresh parsley or cilantro can also add a pop of color and freshness.
  • Sauce Drizzle: Drizzle any extra sauce from the pan over the serving to ensure every bite is flavorful.
  • Arrangement: Arrange the chicken and vegetables attractively on the plate or serving bowl to make it more appealing.

Additional Tips

To ensure your Garlic Chicken with Broccoli and Spinach turns out perfectly every time, here are five helpful tips:

1. Don’t Overcrowd the Pan: When cooking the chicken and broccoli, avoid overcrowding the skillet. Overcrowding lowers the pan temperature and causes the ingredients to steam instead of sear, resulting in less browning and flavor development. Cook in batches if necessary to ensure proper searing and even cooking.
2. Control the Heat: Pay attention to the heat levels at each stage of cooking. Sautéing the garlic should be done over medium heat to prevent burning. Increase the heat to medium-high for searing the chicken and sautéing the broccoli to achieve a nice char and crisp-tender texture. Reduce heat to medium or medium-low when simmering the sauce to prevent it from reducing too quickly or burning.
3. Adjust Sweetness and Spice to Taste: The recipe calls for honey or maple syrup and red pepper flakes, but you can adjust these amounts to your personal preference. If you prefer a sweeter dish, add a bit more honey or maple syrup. If you like more spice, increase the amount of red pepper flakes or add a pinch of cayenne pepper. Taste the sauce before adding the chicken back in and adjust seasonings as needed.
4. Use Fresh Ingredients When Possible: While frozen spinach can be used in a pinch, fresh spinach and broccoli will provide the best flavor and texture. Fresh garlic is also crucial for the signature garlic flavor of this dish. Using high-quality, fresh ingredients will significantly enhance the overall taste of the recipe.
5. Marinate the Chicken for Extra Flavor (Optional): For an even more flavorful chicken, consider marinating it for 30 minutes to an hour before cooking. A simple marinade of soy sauce, garlic powder, ginger powder, and a touch of sesame oil can infuse the chicken with extra depth of flavor. While not necessary for a quick weeknight meal, marinating can elevate the dish for special occasions or when you have a bit more time.

FAQ Section

Here are five frequently asked questions about Garlic Chicken with Broccoli and Spinach:

Q1: Can I use frozen broccoli and spinach?

A: Yes, you can use frozen broccoli and spinach if fresh isn’t available. For frozen broccoli, thaw it slightly before sautéing to remove excess moisture. For frozen spinach, be sure to thaw it completely and squeeze out as much excess water as possible before adding it to the pan. Keep in mind that fresh vegetables generally offer better texture and flavor, but frozen are a convenient alternative.

Q2: Can I make this recipe vegetarian or vegan?

A: To make this recipe vegetarian, you can substitute the chicken with firm tofu or tempeh. Press the tofu to remove excess water, cut it into cubes, and pan-fry or bake it until golden brown before adding it to the sauce with the vegetables. For a vegan version, ensure you use maple syrup or agave nectar instead of honey. Also, double-check your soy sauce or tamari to confirm it’s vegan-friendly (some may contain honey or other animal products, though most standard soy sauces are vegan).

Q3: How long does Garlic Chicken with Broccoli and Spinach last in the refrigerator?

A: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat thoroughly in a skillet or microwave until heated through before serving. The texture of the broccoli may soften slightly upon reheating, but the flavor should remain delicious.

Q4: Can I add other vegetables to this dish?

A: Absolutely! This recipe is very versatile, and you can easily add other vegetables. Some great additions include sliced bell peppers (red, yellow, or orange), sliced carrots, snap peas, snow peas, mushrooms, or zucchini. Add harder vegetables like carrots and bell peppers along with the broccoli, and softer vegetables like mushrooms and zucchini with the spinach.

Q5: Is this recipe gluten-free?

A: Yes, this recipe can be easily made gluten-free by using tamari instead of soy sauce. Tamari is a gluten-free soy sauce alternative. Always double-check the label of your tamari to ensure it is certified gluten-free, as some brands may contain trace amounts of gluten. All other ingredients in this recipe are naturally gluten-free.

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