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Baked Sesame-Soy Chicken Breasts
with broccoli and quinoa

Active: 30 min Total: 35 min
This sesame soy vinaigrette lends so much flavor to chicken (or tofu for vegetarians) and sauteed broccoli. Let this simple, healthy meal help you recover from your Thanksgiving weekend. Note that this meal's chicken and quinoa amounts make enough for Tuesday's dinner too. If you're not making them, extra chicken and quinoa are easy proteins that integrate well with a lot of meals.
Dependency
Proteins
Cuisines

Ingredients

Metric
Servings:
4
Quinoa (1 1/2 cups):
  • Quinoa - 1 1/2 cups , uncooked
Baked Sesame-Soy Chicken Breasts:
  • Homemade sesame-soy vinaigrette - 2 Tbsp ((ingredients listed separately))
  • Chicken breasts - 2 lbs , halved
  • Broccoli - 1 head , chopped
  • Cooking oil - 1 Tbsp + 2 Tbsp
  • Chicken stock or water - 1/4 cup
Sesame Soy Vinaigrette:
  • Green onions - 2 stalks , chopped
  • Soy sauce, low-sodium - 2 Tbsp
  • Rice vinegar - 2 Tbsp
  • Toasted sesame oil - 2 tsp
  • Brown sugar - 1 tsp
  • Canola or grapeseed oil - 1/4 cup
  • Hot sauce (opt) - to taste

Nutrition Facts

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Prep

  1. Quinoa - {Note: this makes enough for Tuesday's dinner} Combine quinoa with 2x the amount of water (or stock if your prefer) in a saucepan. Add in a generous dash of salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
  2. Make vinaigrette - Chop green onions. Whisk them with soy sauce, rice vinegar, sesame oil, brown sugar, and oil. If you're into heat, you can also add some hot sauce here. (Can be done up to 5 days ahead)
  3. Chicken - {Note: this makes enough for Tuesday's dinner} Halve, pour on 1/3 of the sauce, and then tenderize. Ideally, marinate overnight in the fridge. (Should be done and should be 1 day ahead)
  4. Broccoli - Chop. (Can be done up to 5 days ahead)

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Make

  1. Preheat oven to 400F (204C) degrees.
  2. Heat a skillet over medium-high heat. Add first part of the cooking oil and then chicken breasts to heated oil. Sear on each side for ~2 minutes and then move to a Pyrex pan. You might have to do this in batches if your skillet isn't big enough. Also, you don't want to overcrowd the pan, which will bring the temperature down too much and not give you that golden sear. Cover with foil and then transfer to oven until chicken breasts are cooked through and reach 165F (74C) degrees, 6 to 8 minutes.
  3. While chicken is cooking, wipe the skillet clean and return to heat. Add in rest of the cooking oil and then broccoli to heated oil with a dash of salt. Saute for 2 to 3 minutes.
  4. Add in stock or water and saute until broccoli is tender but still crunchy. Toss in 1/3 of the sauce and cook for another minute. Using the remaining part of the sauce to drizzle over the chicken. Enjoy with quinoa. {Remember to save 1/2 of the chicken and 1/3 of the quinoa for Tuesday}

Nutrition Facts

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