When life gets busy, a reliable, delicious, and healthy meal that comes together quickly is a true lifesaver.
This one-pan chicken dinner is exactly that – a perfect solution for weeknights when you want something satisfying without a mountain of dishes or hours in the kitchen. It’s designed for simplicity and maximum flavor with minimal effort.
This recipe focuses on fresh ingredients and a bright, zesty sauce that elevates everyday chicken and broccoli into a meal you’ll look forward to. It’s a fantastic option for anyone looking to incorporate more heart-healthy, low-calorie, and low-cholesterol dishes into their routine, proving that healthy eating can be both easy and incredibly tasty.
One-Pan Citrus Garlic Chicken and Broccoli
- Total Time: 35-40 minutes
- Yield: 4 servings 1x
Description
This one-pan chicken and broccoli dinner is a quick, healthy, and delicious meal perfect for busy weeknights. Featuring lean chicken breast and nutrient-rich broccoli coated in a vibrant citrus garlic sauce, it’s designed for simplicity, minimal cleanup, and maximum flavor. It’s a heart-healthy, low-calorie, and low-cholesterol option that’s easy to prepare and incredibly satisfying.
Ingredients
Instructions
1. Preheat your oven to 400 F (200 C). Line a large baking sheet with parchment paper or aluminum foil for easy cleanup.
2. Pat the chicken breasts dry with paper towels. Cut them into 1-inch cubes or strips for even cooking. In a large bowl, toss the chicken pieces with 1 tablespoon of olive oil, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Add the broccoli florets to the same bowl and toss them with the remaining 1 tablespoon of olive oil, 1/4 teaspoon salt, and 1/8 teaspoon black pepper.
3. Spread the seasoned chicken and broccoli in a single layer on the prepared baking sheet. Ensure they are not overcrowded.
4. In a small bowl, whisk together the minced garlic, fresh orange juice, fresh lemon juice, honey (or maple syrup), and dried oregano.
5. Drizzle about half of the citrus garlic sauce evenly over the chicken and broccoli on the baking sheet. Reserve the other half for later. Place the baking sheet in the preheated oven and bake for 15 minutes.
6. After 15 minutes, carefully remove the baking sheet from the oven. Using tongs or a spatula, flip the chicken and broccoli. Drizzle the remaining sauce over everything. Return the baking sheet to the oven and bake for an additional 5-10 minutes, or until the chicken is cooked through (internal temperature reaches 165 F / 74 C) and the broccoli is tender-crisp.
7. Once cooked, remove the pan from the oven. If desired, sprinkle with fresh chopped parsley for a burst of color and freshness. Serve immediately.
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Category: main dish
- Method: roasting
- Cuisine: american
Nutrition
- Serving Size: 1/4 of recipe
Keywords: one-pan, chicken, broccoli, healthy, weeknight, citrus, garlic, easy, low-calorie, quick
What You’ll Love About This Quick And Easy Recipe
This one-pan chicken dinner is a true gem for several reasons, making it an instant favorite for busy families and health-conscious individuals alike. First and foremost, the “one-pan” aspect means significantly less cleanup, which is a huge win on any given day. It’s perfect for weeknight dinners when time is short but you still want a homemade meal. This recipe is also incredibly beginner-friendly; if you can chop vegetables and follow a few simple steps, you can master this dish. It’s designed for those who appreciate straightforward cooking without complicated techniques or exotic ingredients.
The dish is also a fantastic choice for anyone focusing on a heart-healthy eating plan or looking for low-calorie chicken meals. With lean chicken breast and nutrient-rich broccoli, combined with a vibrant garlic citrus sauce, it’s packed with flavor without being heavy. It’s naturally low in cholesterol, making it a smart option for maintaining a balanced diet. You can serve this for a casual family dinner, a quick lunch prep for the week, or even a light meal when entertaining close friends. It’s versatile, delicious, and caters to a wide range of dietary needs and preferences, proving that healthy food can be both satisfying and exciting.
Everything You Need To Make This Recipe Without Stress
Gathering your ingredients for this one-pan wonder is straightforward, focusing on fresh produce and pantry staples. The beauty of this dish lies in its simplicity and the ability to find all components easily at your local grocery store. No special trips are required, just good, wholesome ingredients that come together beautifully.
INGREDIENTS:
- 1.5 pounds boneless, skinless chicken breasts, about 3-4 breasts
- 4 cups broccoli florets, fresh or frozen (thawed)
- 2 tablespoons olive oil, divided
- 4 cloves garlic, minced
- 1/4 cup fresh orange juice
- 2 tablespoons fresh lemon juice
- 1 tablespoon honey or maple syrup
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Fresh parsley, chopped, for garnish (optional)
For the chicken breasts, opting for boneless, skinless varieties makes prep much faster and keeps the dish lean. If you prefer, chicken thighs can also be used, though they may require a slightly longer cooking time. When it comes to broccoli, fresh florets are ideal for texture, but thawed frozen broccoli works perfectly well in a pinch, just be sure to pat it dry to avoid excess moisture. The fresh citrus juices are key to the vibrant sauce, so resist the urge to use bottled concentrate if possible. However, in a real bind, bottled 100% juice can be a substitute. For the honey, maple syrup is a great vegan-friendly alternative that offers a similar touch of sweetness to balance the citrus.
Time Needed From Start To Finish
One of the most appealing aspects of this one-pan chicken dinner is its efficiency. It’s designed to get a delicious, healthy meal on your table without taking up your entire evening.
- Prep Time: 15 minutes
- Cook Time: 20-25 minutes
- Total Time: 35-40 minutes
This timeline makes it a perfect candidate for busy weeknights. The prep time includes chopping the chicken and broccoli, mincing garlic, and whisking together the simple sauce. The cooking time is efficient, allowing the chicken to cook through and the broccoli to become tender-crisp in the same pan, minimizing cleanup and maximizing flavor development.
How To Make It Step By Step With Visual Cues
Creating this flavorful one-pan chicken dinner is incredibly simple. Follow these steps for a perfectly cooked meal every time.
- Preheat Your Oven and Prepare the Pan: Start by preheating your oven to 400°F (200°C). Line a large baking sheet with parchment paper or aluminum foil for easy cleanup. This step is crucial for preventing sticking and making post-dinner tidying a breeze.
- Prepare the Chicken and Broccoli: Pat the chicken breasts dry with paper towels. Cut them into 1-inch cubes or strips for even cooking. In a large bowl, toss the chicken pieces with 1 tablespoon of olive oil, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Add the broccoli florets to the same bowl and toss them with the remaining 1 tablespoon of olive oil, 1/4 teaspoon salt, and 1/8 teaspoon black pepper.
- Arrange on the Baking Sheet: Spread the seasoned chicken and broccoli in a single layer on the prepared baking sheet. Ensure they are not overcrowded, as this helps them roast rather than steam, leading to better texture and flavor.
- Whisk Together the Citrus Garlic Sauce: In a small bowl, whisk together the minced garlic, fresh orange juice, fresh lemon juice, honey (or maple syrup), and dried oregano. This creates the bright and aromatic sauce that will flavor your dish.
- Pour Sauce Over Ingredients and Bake: Drizzle about half of the citrus garlic sauce evenly over the chicken and broccoli on the baking sheet. Reserve the other half for later. Place the baking sheet in the preheated oven and bake for 15 minutes.
- Flip and Finish Baking: After 15 minutes, carefully remove the baking sheet from the oven. Using tongs or a spatula, flip the chicken and broccoli to ensure even cooking and browning. Drizzle the remaining sauce over everything. Return the baking sheet to the oven and bake for an additional 5-10 minutes, or until the chicken is cooked through (internal temperature reaches 165°F / 74°C) and the broccoli is tender-crisp. The chicken should be opaque throughout, and the broccoli florets should be slightly charred at the edges.
- Garnish and Serve: Once cooked, remove the pan from the oven. If desired, sprinkle with fresh chopped parsley for a burst of color and freshness. Serve immediately and enjoy your delicious one-pan meal!
Easy Variations And Serving Ideas That Fit Real Life
This one-pan chicken dinner is wonderfully adaptable, making it a versatile addition to your meal rotation. You can easily tweak it to suit different tastes or occasions.
For a kid-friendly twist, you might consider cutting the chicken into smaller, bite-sized pieces and ensuring the broccoli is cooked until very tender. Some kids might prefer a milder sauce, so you could reduce the garlic slightly or add a tiny bit more honey to balance the citrus. Serving it with a side of fluffy white rice or a small portion of pasta can also make it more appealing to younger palates, allowing them to mix and match textures and flavors.
If you’re looking to vary the vegetables, bell peppers (any color), zucchini, or even asparagus spears would work beautifully. Just be mindful of their cooking times; softer vegetables like zucchini might need to be added halfway through the baking process. For a little heat, a pinch of red pepper flakes in the sauce adds a nice kick. To make it a more substantial meal, especially for meal prepping, consider adding a can of drained and rinsed chickpeas to the pan during the last 10 minutes of baking for extra protein and fiber.
This dish is fantastic on its own, but it also pairs well with a variety of sides. A simple quinoa salad, brown rice, or even a side of crusty whole-grain bread to soak up the delicious sauce would complement it perfectly. For a light and refreshing meal, serve it alongside a mixed green salad with a vinaigrette dressing. It’s also excellent for a buffet-style gathering; simply scale up the recipe and serve it warm from a large platter.
Common Slip-Ups And How To Avoid Them
Even the simplest recipes can have a few pitfalls, but knowing what to watch out for can help you achieve perfect results every time.
One common mistake is overcrowding the baking sheet. When you pile too much chicken and broccoli onto one pan, the ingredients steam instead of roast. This results in soggy vegetables and chicken that doesn’t brown nicely. To avoid this, use two baking sheets if necessary, ensuring everything is spread in a single layer with a little space between pieces. This allows for proper air circulation and leads to beautifully roasted, tender-crisp results.
Another frequent issue is overcooking the chicken. Chicken breasts are lean and can dry out quickly if baked for too long. Keep an eye on the internal temperature; once it reaches 165°F (74°C), it’s done. Using an instant-read thermometer is the best way to ensure perfectly juicy chicken. If your chicken pieces are particularly small, they might cook faster, so adjust your baking time
FAQs
- Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
- How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
- Can I adjust sweetness? Yes—add more or less sweetener to taste.
- Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.
