Effort: 2 of 3

Prep 15 min · Cook 25 min · Total 40 min

Garlic-lemon chicken with broth rice

Name: Garlic-lemon chicken with broth rice
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 4 servings
Cuisine: American
Ingredients: 135 g Chicken breast, cooked; 125 g White rice, cooked; 140 g Broccoli; 9 g Extra virgin olive oil; 6 g Garlic; 12 g Lemon juice; 40 g Chicken broth, low-sodium

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (White rice, cooked).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

527 kcal

Percent of calories

Protein 38 percent of calories
Carbs 36 percent of calories
Fat 26 percent of calories

Protein per 100 kcal: 9.5 g
Cost: $3.66 est.
Cost per 10 g protein: $0.73 est.

Source: USDA FoodData Central.

Chicken breast, cooked (FDC 171477)
White rice, cooked (FDC 168878)
Broccoli (FDC 170379)
Extra virgin olive oil (FDC 171413)
Garlic (FDC 169230)
Lemon juice (FDC 167747)
Chicken broth, low-sodium (FDC 172888)

Recipe keys

High Protein
Gluten-Free
Dairy-Free
Meal-Prep

Gluten-free if your chicken broth is labeled gluten-free.

Why this recipe is worth the hype

50 g protein for about $3.66 (est.)
The marinade is five ingredients you already own.
Broth rice tastes richer than plain water rice.
Roasted broccoli picks up the lemon and garlic.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Baked chicken, rice, and broccoli

526

$3.43 (est.)

kcal −1 lower
Protein +1 g higher
Carbs +2 g higher
Fat −2 g lower
Cost −0.23 lower est.
Time −8 min lower

Flavorful

Effort: 2 of 3

Garlic-lemon chicken with broth rice

527

$3.66 (est.)

Current level

Feast

Effort: 3 of 3

Chicken shawarma bowl

475

$2.76 (est.)

kcal −52 lower
Protein −11 g lower
Carbs −4 g lower
Fat +1 g higher
Cost −0.90 lower est.
Time +4 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Chicken breast, cooked4.8 oz (135 g)
White rice, cooked0.67 cup (125 g)
Broccoli1.75 cups (140 g)
Extra virgin olive oil2 tsp (9 g)
Garlic2 cloves (6 g)
Lemon juice2 tsp (12 g)
Chicken broth, low-sodium3 tbsp (40 g)

Steps

Stir garlic, lemon juice, oil, salt, and pepper into the chicken.
Roast the chicken and broccoli on one pan at 425°F until browned.
Warm the rice with chicken broth so the grains soak it up.
Slice the chicken and spoon it over the rice with the broccoli.
Finish with any leftover lemon from the pan.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Garlic-lemon chicken with broth rice, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-flavorful (updated 2026-10-24).