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Pan-Fried Chicken With Lemony Roasted Broccoli: An Affordable, Nutritious Dinner

Enjoy a balanced, flavorful meal with this pan-fried chicken and roasted broccoli recipe—simple, quick, and packed with nutritional benefits.

By Sneha Tete, Integrated MA, Certified Relationship Coach

Created on Sep 24, 2025

Enjoy a balanced, flavorful meal with this pan-fried chicken and roasted broccoli recipe—simple, quick, and packed with nutritional benefits.

Pan-Fried Chicken With Lemony Roasted Broccoli Recipe

This pan-fried chicken with lemony roasted broccoli is a delicious, budget-friendly dinner for four that’s robust in flavor and rich in nutrition. With a total prep and cook time of just 20 minutes, this wholesome dish brings together lean protein, roasted vegetables, and zesty citrus in a single meal—ideal for busy weeknights or any time you crave a balanced plate without fuss.

Why This Recipe Stands Out

Ready in 20 Minutes: Minimal prep and cook time.
Budget-Friendly: Dinner for four costs less than $10.
Health Conscious: Less than 375 calories per serving.
Flavorful: Broccoli roasts to caramelized sweetness, chicken is tender, and lemon adds a bright finishing touch.

Ingredients

The beauty of this meal lies in its simplicity and accessibility—using ingredients commonly found in most kitchens.

Broccoli (1 1/2 lb, florets): Provides fiber, vitamins, and antioxidants.
Garlic (2 cloves, thinly sliced): Adds depth of flavor.
Olive Oil (3 Tbsp, divided): For roasting and frying, offers healthy fats.
Kosher Salt & Black Pepper (to taste): Essential seasoning.
Chicken Breasts (4, boneless and skinless, 6 oz each): Lean protein source.
All-Purpose Flour (1/4 cup): For dredging and crisping the chicken.
Lemon (1, thinly sliced & 2 Tbsp fresh juice): For roasting and sauce.

Step-by-Step Directions

Step 1: Prepping and Roasting Broccoli

Preheat oven to 425°F (218°C).
On a rimmed baking sheet, toss broccoli and sliced garlic with 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
Roast for 10 minutes, until the broccoli begins to brown at the edges and garlic is fragrant.

Step 2: Preparing and Pan-Frying Chicken

Pound chicken breasts to an even thickness.
Season each breast with 1/4 teaspoon salt and pepper.
Dredge chicken in flour, coating evenly.
Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
Pan-fry chicken until golden brown—3 to 5 minutes per side.

Step 3: Oven Roasting Chicken and Broccoli Together

Nestle chicken breasts on the sheet pan amidst the partially roasted broccoli.
Return to oven and roast together for about 6 minutes, or until chicken is cooked through and broccoli is tender, golden brown.

Step 4: Making the Lemon Pan Sauce

Return skillet to medium heat; add remaining tablespoon olive oil.
Add lemon slices and cook, stirring, until they begin to brown (about 3 minutes).
Add 2 tablespoons fresh lemon juice and 1/3 cup water; stir and scrape up browned bits from the pan.
Spoon the lemony sauce over chicken and broccoli before serving.

Nutritional Profile (Per Serving)

Calories	Protein (g)	Carbohydrates (g)	Fiber (g)	Fat (g)	Saturated Fat (g)	Sodium (mg)
367	43	15	5	16	3	375

This meal provides a generous dose of lean protein, dietary fiber, and healthy fats, while keeping calories low. Broccoli boosts vitamin C and antioxidants, while chicken delivers essential amino acids for muscle repair and satiety.

Smart Tips and Variations

Use Chicken Thighs: Substitute boneless, skinless thighs for added flavor and tenderness.
Dijon Mustard or Parmesan: Brush chicken with Dijon before roasting, or sprinkle parmesan cheese for extra flavor.
Mix Up Vegetables: Add potatoes, green beans, or Brussels sprouts for variety.
Try Herbes de Provence: Swap pepper for herbes de Provence, Italian seasoning, or paprika for a herbal twist.
Go Gluten-Free: Substitute the flour with cornstarch or a gluten-free blend.

Affordable and Convenient Meal Planning

This recipe is featured as part of Good Housekeeping’s Meal Plan, designed to simplify dinner routines with:

Seven weekly dinner menus.
Matching grocery lists.
Accessible via app or online platform for meal tracking and planning.

The Science Behind Roasting Broccoli

Roasting broccoli at high heat caramelizes the natural sugars, yielding a subtle sweetness and crispy texture. This cooking method preserves nutrients better than boiling, and the short roasting window helps retain crunch and vibrant color.

Why Lemon Works

Lemon acts as both a flavor amplifier and a source of vitamin C. Its acidity brightens roasted vegetables and cuts through the savory richness of pan-fried chicken, creating balanced, refreshing flavors. The pan sauce made with lemon slices and juice adds moisture and a professional touch to this quick family dinner.

Frequently Asked Questions

Is it healthy to eat just chicken and broccoli for dinner?

Chicken and broccoli provide lean protein and fiber but should be part of a balanced diet including whole grains, healthy fats, and additional vegetables for complete nutrition.

Can I meal prep this recipe?

Yes. Prepare and portion the chicken and broccoli into meal containers. Store the lemon pan sauce separately to drizzle when reheating, for optimal freshness.

Which is better—steaming or roasting broccoli?

Both methods are healthy, but roasting brings out greater flavor and texture thanks to caramelization. Steaming retains more nutrients, particularly vitamin C.

Should I bake chicken at 350°F or 400°F?

For faster cooking and better browning, 400°F to 425°F is recommended. Adjust based on chicken thickness and desired crispiness.

Can I make this dish vegetarian?

You can replace chicken with firm tofu, brushed generously with olive oil and your favorite herbs, and roast alongside broccoli.

Budget Breakdown

This dinner serves four for less than $10, providing exceptional value:

Chicken Breasts: About $5–$6
Broccoli: About $2
Lemon: About $0.50
Staples (oil, flour, garlic): Minimal additional cost

Total cost per serving: approximately $2.50.

Serving Suggestions & Pairings

Whole Grain Rice or Quinoa: For added carbs and fiber.
Simple Side Salad: Lettuce, cherry tomatoes, and a lemon vinaigrette.
Crusty Bread: To soak up the lemon pan sauce.
Fresh Herbs: Garnish with parsley or basil.

Meal Planning and Customization

This dish is a foundation for weekly meal planning:

Double the recipe for leftovers or lunches.
Swap vegetables based on season or preference.
Adjust protein: Use turkey cutlets or fish fillets as alternatives.

Cooking Tips for Success

Pound chicken evenly for consistent cooking.
Use parchment paper or foil for easier clean-up.
Roast broccoli undisturbed for maximum caramelization.
Sear chicken hot and fast before transferring to the oven to lock in juices.

Nutrition Highlights

High-Protein: Aids muscle maintenance and satiety.
Low in Carbohydrates: Adapted for keto or low-carb diets, especially with minor adjustments.
Good Source of Fiber: From broccoli, supports digestion and gut health.
Low in Saturated Fat: Promotes heart health.

Common Mistakes to Avoid

Overcooking chicken: Use a meat thermometer; chicken is cooked at 165°F (74°C).
Under-seasoning: Season generously, especially when roasting vegetables.
Crowding the pan: Allows excess moisture to build instead of browning.

Conclusion: A Go-To Delicious Weeknight Meal

This pan-fried chicken with lemony roasted broccoli recipe provides an exceptional blend of taste, nutrition, and affordability. With simple ingredients and a straightforward process, it’s suited for meal prepping, weeknight dinners, or impressing guests on a budget. Try customizing it with your favorite seasonings and sides for endless variety in your healthy, home-cooked meals.

FAQs (Quick Reference)

Is this dish gluten-free?
If you use cornstarch or a gluten-free flour blend instead of wheat flour, it is gluten-free.
What can I substitute for broccoli?
Try cauliflower, Brussels sprouts, green beans, or carrots.
How do I store leftovers?
Cooled leftovers can be refrigerated in an airtight container for up to three days.
Can I freeze this recipe?
Pan-fried chicken freezes well; broccoli may soften but can be reheated in a hot oven to keep texture.

References

Author

Sneha TeteBeauty & Lifestyle Writer

Sneha is a relationships and lifestyle writer with a strong foundation in applied linguistics and certified training in relationship coaching. She brings over five years of writing experience to thebridalbox, crafting thoughtful, research-driven content that empowers readers to build healthier relationships, boost emotional well-being, and embrace holistic living.

Read full bio of Sneha Tete