Pan-Fried Chicken with Lemony Roasted Broccoli: A Flavor-Packed Weeknight Dinner
This vibrant recipe pairs pan-fried chicken breasts with zesty roasted broccoli for a healthy, delicious, and easy weeknight meal.
Pan-Fried Chicken with Lemony Roasted Broccoli
If you’re searching for a fast, nourishing, and flavor-forward dinner that’s sure to earn repeat requests from family or friends, look no further than this one-pan pan-fried chicken with lemony roasted broccoli. Crispy, juicy chicken breasts pair beautifully with golden-roasted broccoli and bright pops of lemon for a meal that’s as nutritious as it is satisfying.
This guide walks you through the ingredients, step-by-step directions with helpful tips, nutrition facts, and variations to keep your dinner routine exciting.
Why You’ll Love This Recipe
- Quick & Easy: From fridge to table in under 30 minutes.
- Simple Ingredients: Uses pantry staples like olive oil, flour, garlic, and fresh produce.
- Balanced Meal: Delivers lean protein, filling fiber, and bright, herby lemon flavor for a complete plate.
- One Pan: Minimal cleanup thanks to roasting and sautéing in just two pans.
- Customizable: Switch up the vegetables or try different seasonings for variety.
Ingredients You’ll Need
| Ingredient | Amount | Notes |
|---|---|---|
| Broccoli | 1 1/2 lb. (about 2 medium heads) | Cut into florets |
| Garlic | 2 cloves | Thinly sliced |
| Olive Oil | 3 Tbsp. | Divided |
| Kosher Salt | – | To taste |
| Black Pepper | – | To taste |
| Chicken Breasts | 4 (6-oz.) | Boneless, skinless |
| All-Purpose Flour | 1/4 cup | For coating chicken |
| Lemon | 1 | Cut into thin 1/2-inch rounds |
| Lemon Juice | 2 Tbsp. | Freshly squeezed preferred |
Tip: For even more flavor, use Meyer lemons for a subtly sweet citrus finish.
Step-by-Step Directions
1. Roast the Broccoli and Garlic
- Preheat your oven to 425°F (220°C).
- On a rimmed baking sheet, toss broccoli florets and sliced garlic with 1 Tbsp. olive oil, plus 1/4 tsp each of salt and pepper for seasoning.
- Spread out evenly and roast in the preheated oven for 10 minutes until the broccoli starts to brown and the garlic becomes fragrant.
2. Prepare and Sear the Chicken
- While the broccoli roasts, pound the chicken breasts to an even 1/2-inch thickness for even cooking.
- Season each breast with 1/4 tsp each salt and pepper.
- Dredge the chicken in the 1/4 cup flour, shaking off any excess.
- Heat 1 Tbsp. olive oil in a large, oven-safe skillet over medium-high heat.
- Add the chicken and cook until golden on both sides, about 3–5 minutes per side.
3. Combine and Finish Roasting
- Remove the broccoli tray from the oven after 10 minutes.
- Nestle the seared chicken breasts among the broccoli on the same baking sheet.
- Return the tray to the oven and roast for another 6 minutes, until the chicken is just cooked through (internal temp 165°F/74°C) and the broccoli is crisp-tender with charred edges.
4. Make the Lemon Pan Sauce
- While chicken rests, return the empty skillet to medium heat.
- Add the last 1 Tbsp. olive oil, followed by the lemon slices. Stir and cook until lemons just start to brown, about 3 minutes.
- Pour in 2 Tbsp. lemon juice and 1/3 cup water, scraping any browned bits from the bottom of the pan for extra flavor.
- Simmer for 1–2 minutes until sauce reduces slightly.
- Spoon the lemon sauce over chicken and broccoli to serve.
What others are reading
5. Serve
- Transfer chicken and broccoli to plates, drizzle with pan sauce, and garnish with additional lemon wedges if desired.
Nutrition Facts (per serving)
| Calories | Protein (g) | Carbs (g) | Fiber (g) | Fat (g) | Saturated Fat (g) | Cholesterol (mg) | Sodium (mg) |
|---|---|---|---|---|---|---|---|
| 367 | 43 | 15 | 5 | 15.5 | 2.5 | 124 | 375 |
Note: Nutrition details may vary based on exact ingredient brands and final portion sizes.
Cook’s Tips & Variations
- Get Ahead: Prep broccoli and slice lemons up to 2 days ahead. Store covered in the refrigerator for maximum convenience.
- Chicken Optional: Swap chicken breasts for thighs for extra juiciness or use plant-based alternatives for a vegetarian twist.
- Add More Veggies: Toss in sliced carrots, bell peppers, or cauliflower with the broccoli.
- Spice It Up: Sprinkle red pepper flakes before roasting for a hint of heat.
- Dairy Boost: Shave a little fresh Parmesan on top for a cheesy finish.
Storage & Meal Prep Suggestions
- Refrigerate leftovers promptly in airtight containers for up to 3 days.
- Reheat in a 350°F oven or skillet until warmed through; add a splash of water or broth to prevent drying.
- Pack portions in meal prep containers for ready-to-go lunches.
Serving Ideas & Pairings
- On a Grain Bowl: Serve with brown rice, farro, or quinoa for more sustenance.
- With Simple Salads: Pair with a classic Greek or cucumber salad.
- Crusty Bread: Don’t forget some crusty whole grain bread to soak up the tasty pan sauce.
Why This Recipe Is So Healthy
- Lean Protein: Chicken breast is high in protein and low in saturated fat. A 6-oz portion provides about 43g protein.
- Vegetable Power: Broccoli offers fiber, vitamin C, vitamin K, folate, and potent antioxidants.
- Heart-Healthy Fats: Olive oil supplies beneficial unsaturated fats and flavor.
- Low in Carbs, High in Fiber: Keeps you full and supports healthy digestion.
- Lemon: Adds brightness and vitamin C, tying all the flavors together without excess salt or fat.
Frequently Asked Questions (FAQs)
Q: How do I know if the chicken is fully cooked?
A: The thickest part of the chicken breast should register 165°F (74°C) on an instant-read thermometer. The juices should run clear when pierced.
Q: Can I make this recipe ahead?
A: Yes! You can pre-slice broccoli and lemons. Store raw chicken separately in the refrigerator, covered, for up to 2 days before cooking. For best texture, fry and roast just before serving.
Q: What other vegetables can I use?
A: Substitute or add cauliflower florets, bell peppers, Brussels sprouts, or carrots. Roasting time may vary depending on the vegetable size and moisture.
Q: Is this recipe gluten-free?
A: Easily! Replace all-purpose flour with a gluten-free flour blend or almond flour for coating the chicken.
Q: Can I use bone-in chicken?
A: Yes, but bone-in pieces will require a longer roasting time—check for doneness and plan to roast chicken for 25–30 minutes, adding broccoli later so it doesn’t overcook.
More Recipes to Try
- 60 Healthy Chicken Recipes: Refresh your menu with global flavors and easy weeknight options.
- Mediterranean Chicken Bowls: For a heart-healthy twist, layer chicken, roasted vegetables, and farro with tzatziki.
- Easy Summer Salads: Brighten the plate with seasonal produce—the perfect sidekick to roasted chicken.
- Tandoori-Style Chicken: Add warming, vibrant spices for a flavorful departure from classic lemon and herbs.
Expert Tips for Perfect Results
- Pound chicken breasts evenly to guarantee thorough, even cooking.
- Don’t crowd the pan: Roasting chicken and broccoli in a single layer encourages browning, not steaming.
- Use high-quality olive oil for the best flavor in the pan sauce.
- Lemon zest (optional) added just before serving can intensify the citrus aroma.
Nutrition Focus: Why Broccoli Matters
Broccoli is not just a versatile and hearty vegetable—it’s also a nutritional powerhouse:
- Rich in vitamin C and vitamin K
- Good source of dietary fiber
- Packed with antioxidants and plant compounds linked to health benefits
- Low in calories, making it ideal for weight management
Lemon enhances not only the flavor but also the body’s absorption of iron from plant foods in the dish. Adding citrus to your meal is a delicious boost for your nutrition.
Readers Also Read
- The Number-1 Sign You’re Not Eating Enough Protein
- 17 Protein Foods for a Healthy Diet
- 40 Foods That Can Help Lower Your Cholesterol
- 15 Foods to Eat for Better Gut Health
References
- https://emeals.com/recipes/recipe-41651-266221-PanFried-Chicken-with-Lemony-Roasted-Broccoli
- https://www.goodhousekeeping.com/food-recipes/healthy/a28650977/pan-fried-chicken-roasted-broccoli-recipe/
- https://www.prevention.com/food-nutrition/recipes/a35796678/pan-fried-chicken-roasted-broccoli-recipe/
- https://thelemonbowl.com/one-pan-roasted-chicken-and-broccoli/
- https://www.chelseajoyeats.com/lemon-pepper-chicken-broccoli-skillet/
- https://www.prevention.com/food-nutrition/recipes/a35888651/spice-roasted-chicken-with-caramelized-carrots-and-shallots-recipe/
- https://preventionrd.com/roasted-broccoli-salad-with-cranberry-farro-and-feta-weekly-menu/
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