Lemon Garlic Chicken and Spinach
676
Calories
62g
Protein
61g
Carbs
20g
Fat
Chicken simmered in a light lemon garlic broth with wilted spinach over white rice.
Kcal 676 · Protein 62 g · Carbs 61 g · $ 4.00 per serving
Protein 62g · Carbs 61g · Fat 20g
12 min
Prep
18 min
Cook
$ 4
Per Plate
676
Calories
What You Need
One plate is the amount the calories and protein above are for.
- 6 oz chicken breast
- 1 cup cooked white rice
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1.5 cups cooked green beans (from about 2 cups raw)
- 1 tbsp olive oil
- 1 clove garlic
- 1/2 lemon
- 1/4 cup chicken broth
- 12 oz chicken breast
- 2 cups cooked white rice
- 2 cups cooked spinach (from 20 oz raw, 2 bags)
- 3 cups cooked green beans (from about 4 cups raw)
- 2 tbsp olive oil
- 2 clove garlic
- 1 lemon
- 1/2 cup chicken broth
- 24 oz chicken breast
- 4 cups cooked white rice
- 4 cups cooked spinach (from 40 oz raw, 4 bags)
- 6 cups cooked green beans (from about 8 cups raw)
- 4 tbsp olive oil
- 4 clove garlic
- 2 lemon
- 1 cup chicken broth
- 36 oz chicken breast
- 6 cups cooked white rice
- 6 cups cooked spinach (from 60 oz raw, 6 bags)
- 9 cups cooked green beans (from about 12 cups raw)
- 6 tbsp olive oil
- 6 clove garlic
- 3 lemon
- 1 1/2 cups chicken broth
- 48 oz chicken breast
- 8 cups cooked white rice
- 8 cups cooked spinach (from 80 oz raw, 8 bags)
- 12 cups cooked green beans (from about 16 cups raw)
- 8 tbsp olive oil
- 8 clove garlic
- 4 lemon
- 2 cups chicken broth
Before You Start
Pat the chicken dry and season it, trim the green beans, rinse the spinach, mince the garlic, and have the cooked rice ready.
How To Make It
- Warm the olive oil in a skillet over medium high heat, about 1 minute, until it shimmers.
- Add the chicken and sear 4 to 5 minutes a side, until deep golden and it releases easily from the pan.
- Add the garlic and the chicken broth and simmer 4 to 5 minutes, until the chicken reaches 165°F in the center with no pink and the broth reduces slightly, then set the chicken aside.
- Add the green beans to the pan and cook, 5 to 6 minutes, until bright green and just tender.
- Add the spinach and cook, 1 to 2 minutes, until it wilts, then squeeze in the lemon off the heat.
- Slice the chicken, spoon everything over the cooked white rice, and serve.
Fix It: If the chicken browns before it reaches 165°F, add a splash more broth, cover, and let it steam a few minutes to finish.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 18 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories676
- Protein62g
- Carbs61g
- Fat20g
- Fiber8g
- Sodium158mg
Bonus Benefits
- Inflammation
- Steady Energy
- Cycle Support
- Eating Well
- Mood Support
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Spinach: folate and magnesium, reported to support steady energy.
Olive Oil: monounsaturated fat, reported to look after your heart.
Spinach: folate and magnesium, reported to support steady energy.
Olive Oil: monounsaturated fat, reported to look after your heart.
Tools For This Recipe
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