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Pan Seared Chicken with Quinoa and Broccoli

Pan Seared Chicken with Quinoa and Broccoli is a Dinner international recipe with 394 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

394 kcal

Total Time

20 min

Servings

1

Protein

57.3 g

About This Recipe

The story behind Pan Seared Chicken with Quinoa and Broccoli

Pan Seared Chicken with Quinoa and Broccoli is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around chicken breast, quinoa, and broccoli.

Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 394 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Pan Seared Chicken with Quinoa and Broccoli worth coming back to.

Ingredients

  • Chicken Breast150 g
  • Quinoa3/4 cup (150 g)
  • Broccoli1 cup (90 g)
  • Lemon Juice1 tablespoon (15 g)

Instructions

  1. 1

    Step 1

    For this recipe, you need cooked quinoa.

  2. 2

    Step 2

    Cut the broccoli into small florets and boil in a pot for 3 minutes. Drain.

  3. 3

    Step 3

    Add salt and pepper to the chicken and grill. Preheat a pan over high heat for it.

  4. 4

    Step 4

    Once heated, add the chicken and cook each side for 4 minutes over medium heat.

  5. 5

    Step 5

    Serve the chicken breast, the quinoa and broccoli on a plate. Season the broccoli with the lemon juice, salt and pepper to taste.

Nutrition Snapshot

Macros and micros at a glance

69/ 100

Forkd Score · Strong

This recipe scores well for protein density and fiber density relative to its per-serving calories.

Calories

394

Protein

57.3g

Carbs

102.9g

Fat

12.3g

Fiber

12.7g

Micronutrients

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Diet and Allergen Guide

Vegetarian

No

Vegan

No

Gluten Free

Yes

Dairy Free

No

Allergens

Tree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Pan Seared Chicken with Quinoa and Broccoli can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Pan Seared Chicken with Quinoa and Broccoli

How many calories are in Pan Seared Chicken with Quinoa and Broccoli?

Pan Seared Chicken with Quinoa and Broccoli has about 394 calories per serving based on the current ingredient list and serving size on this page.

How long does Pan Seared Chicken with Quinoa and Broccoli take to make?

Pan Seared Chicken with Quinoa and Broccoli takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Pan Seared Chicken with Quinoa and Broccoli?

Most ingredients in Pan Seared Chicken with Quinoa and Broccoli can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Pan Seared Chicken with Quinoa and Broccoli?

Pan Seared Chicken with Quinoa and Broccoli can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Pan Seared Chicken with Quinoa and Broccoli?

Yes, Pan Seared Chicken with Quinoa and Broccoli generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.

How do I reheat Pan Seared Chicken with Quinoa and Broccoli?

Reheat Pan Seared Chicken with Quinoa and Broccoli gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.

Can I scale Pan Seared Chicken with Quinoa and Broccoli up or down?

Yes. Pan Seared Chicken with Quinoa and Broccoli is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Pan Seared Chicken with Quinoa and Broccoli?

A large skillet, saucepan, or sheet pan works well for Pan Seared Chicken with Quinoa and Broccoli. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Pan Seared Chicken with Quinoa and Broccoli is cooked properly?

Pan Seared Chicken with Quinoa and Broccoli is ready when the chicken breast is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.

Is Pan Seared Chicken with Quinoa and Broccoli suitable for vegetarians?

No. Pan Seared Chicken with Quinoa and Broccoli is not vegetarian as written because it includes Chicken Breast.

Is Pan Seared Chicken with Quinoa and Broccoli gluten-free?

Yes. Pan Seared Chicken with Quinoa and Broccoli is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Pan Seared Chicken with Quinoa and Broccoli?

Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Pan Seared Chicken with Quinoa and Broccoli ahead of time?

Pan Seared Chicken with Quinoa and Broccoli can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Pan Seared Chicken with Quinoa and Broccoli for my calorie or macro goals?

Pan Seared Chicken with Quinoa and Broccoli already lands in a fairly high-protein range at about 57.3 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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