Broccoli, Chicken, and Almond Sauté

Gluten Free
Dairy Free
Popular
Health score
33%
Broccoli, Chicken, and Almond Sauté
30 min.
4
305kcal

Suggestions


Looking for a quick and satisfying meal that packs a punch? Our Broccoli, Chicken, and Almond Sauté is the perfect answer for lunch, dinner, or any time in between! In just 30 minutes, this gluten-free and dairy-free dish tantalizes your taste buds while providing a hearty serving of protein, making it an ideal choice for anyone mindful of their health.

This recipe showcases tender, juicy chicken breasts that are grilled to perfection, complemented by the vibrant crunch of blanched broccoli florets. The addition of toasted almonds brings a delightful nutty flavor and texture that elevates the dish into something truly special. With a pinch of chile flakes, you can customize the heat level to your liking, making it an adaptable choice for both those who prefer mild dishes or those who enjoy a spicy kick.

The balance of savory and nutty flavors, paired with the bright green of the broccoli, creates an eye-catching plate that's as appealing to the pallete as it is to the aesthetic. Whether you're cooking for family or hosting a gathering, this Broccoli, Chicken, and Almond Sauté is sure to impress and satisfy! Grab your apron and let's get cooking!

Ingredients

  • 0.5 pound chicken breasts boneless skinless
  • servings kosher salt 
  • servings olive oil extra virgin 
  • pound broccoli florets 
  • 0.3 teaspoon chile flakes to taste (more )
  • 0.3 cup almonds toasted roughly chopped
  • teaspoon sesame oil dark
  • servings pepper black freshly ground

Equipment

  • bowl
  • frying pan
  • pot
  • grill
  • grill pan

Directions

  1. Put salted water on to boil: Put a 2 quart pot of salted water (about 1 Tbsp of salt) on to boil. While the water is heating, start the chicken cooking in the next step.
  2. Place the chicken breasts in a bowl and sprinkle seasoning on all sides. Use at a minimum some salt. Or if you have a favorite spice rub, you can use that too.
  3. Heat a grill pan, or prepare a grill, for high, direct heat. (If you don't have a grill pan or grill, use a cast iron skillet, and only season the chicken with salt.)
  4. Rub some olive oil all over the chicken breasts. Grill the breasts for a few minutes on each side to get some nice char marks, then lower the temperature to low and leave on the grill until the breasts are just almost cooked through.
  5. They'll cook a little longer in the sauté pan, so they can still be a little pink in the middle at this point.
  6. Remove from pan or grill, set aside for a minute, then thinly slice.
  7. Blanch broccoli florets: Once the chicken has cooked and the water is boiling, add the broccoli florets to the salted boiling water. Allow the water to come back to a boil, and once boiling again, let cook for about 1 minute.
  8. Drain.
  9. Heat a tablespoon of olive oil in a large sauté pan on high heat.
  10. Add the red chili flakes. Once the red chili flakes are sizzling, add the broccoli florets, sliced grilled chicken, and toasted almonds.
  11. Drizzle dark sesame oil over the broccoli and chicken, sprinkle with salt and freshly ground black pepper to taste. Toss and cook until all of the chicken pieces are no longer at all pink in the center, a minute or two.
  12. Serve immediately.

Nutrition Facts

Calories305kcal
Protein22.39%
Fat64.73%
Carbs12.88%

Properties

Glycemic Index
18.5
Glycemic Load
1.59
Inflammation Score
-8
Nutrition Score
24.437826073688%

Flavonoids

Cyanidin
0.29mg
Catechin
0.15mg
Epigallocatechin
0.31mg
Epicatechin
0.07mg
Eriodictyol
0.03mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.92mg
Isorhamnetin
0.31mg
Kaempferol
8.94mg
Myricetin
0.07mg
Quercetin
3.74mg

Nutrients percent of daily need

Calories:305.39kcal
15.27%
Fat:22.86g
35.16%
Saturated Fat:2.98g
18.64%
Carbohydrates:10.23g
3.41%
Net Carbohydrates:5.72g
2.08%
Sugar:2.46g
2.73%
Cholesterol:36.29mg
12.1%
Sodium:299.45mg
13.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.79g
35.58%
Vitamin C:101.83mg
123.43%
Vitamin K:124.64µg
118.7%
Vitamin E:6.12mg
40.81%
Vitamin B3:7.09mg
35.43%
Vitamin B6:0.64mg
32.12%
Selenium:21.5µg
30.71%
Manganese:0.53mg
26.72%
Phosphorus:251.76mg
25.18%
Folate:79µg
19.75%
Vitamin B2:0.33mg
19.21%
Potassium:659.42mg
18.84%
Fiber:4.51g
18.03%
Magnesium:71.09mg
17.77%
Vitamin A:761.21IU
15.22%
Vitamin B5:1.52mg
15.16%
Copper:0.2mg
9.82%
Vitamin B1:0.14mg
9.44%
Calcium:89.3mg
8.93%
Iron:1.59mg
8.84%
Zinc:1.17mg
7.82%
Vitamin B12:0.11µg
1.89%