CHICKEN AND BROCCOLI OVEN RECIPE
Elevate your iron intake with a delicious twist in this chicken and broccoli recipe. Pairing foods rich in iron with vitamin C sources boosts your body’s absorption of dietary iron. With the addition of lemon, not only do you benefit from an iron-enhancing dose of vitamin C, but you also enjoy a burst of sweet and sour flavor, transitioning you from the meal to a satisfying state while keeping you hydrated and potentially curbing post-meal sweet cravings.
Ingredients
- 2 Tablespoons olive oil
- 10 ounces fresh broccoli florets yes, you can buy them in a bag!
- 3-4 garlic cloves minced (about 2 tablespoons pre-minced jar)
- 1 pound chicken tenders
- 1/4 teaspoon freshly ground pepper
- 1/8 teaspoons salt
- 1 teaspoon oregano, dry plus 2 tablespoons fresh for garnish
- 1/4 teaspoon crushed red pepper
- 2 Tablespoons fresh lemon juice yup, the bottle works too plus 1 lemon sliced, for garnish
Instructions
- 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 the 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 the skillet from heat.
- Place the 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 servings.
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