This dish takes all of the above tips into account, and of course, tasty flavors. I also included some short cut tips to help speed things up as needed.
2 Tablespoons olive oil
10 ounces fresh broccoli florets (yes, you can buy them in a bag!)
3–4 clove garlic, minced (about 2 tablespoons pre-minced jar)
1 pound chicken tenders
1/4 teaspoon freshly ground pepper
1/8 teaspoons salt
1 teaspoon oregano plus 2 tablespoons fresh for garnish (dry works as well)
1/4 teaspoon crushed red pepper
2 Tablespoons fresh lemon juice (yup, the bottle works too) plus 1 lemon sliced, for garnish
Preheat oven to 375˚F. Place a large iron skillet over medium-high heat. Add olive oil and spread around pan. Add garlic and sauté for 1–2 minutes. Add broccoli to pan, mix well and arrange into a single layer. Cook for 3 minutes, no stirring. After 3 minutes, stir and arrange again into a single layer, continuing to cook for another 3–4 minutes. Remove skillet from heat. Place broccoli mixture into an oven proof serving dish. Cover dish with foil and place in oven. Set skillet aside.
In small bowl, mix pepper, salt, oregano and crushed red pepper. Place chicken tenders into a medium bowl. Pour spice mix on top and rub all over tenders evenly.
Place iron skillet on medium heat. Add chicken and cook 3–4 minutes per side, or until both sides are lightly browned. Remove from heat and stir in lemon juice.
Remove broccoli from oven and add chicken mixture on top. Cover with the foil and bake for 8–10 minutes, followed by 2 minutes of broil for some extra browning (just keep an eye on it!). Remove from oven. Garnish with lemon slices, fresh oregano and more freshly ground pepper, if desired. Suggest serving with brown rice or quinoa. Makes 4–5 servings.
THE REBELLIOUS RD
As a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect.