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
Ingredients: 4.8 oz Chicken breast, cooked (135 g); 0.67 cup White rice, cooked (125 g); 1.75 cups Broccoli (140 g); 2 tsp Extra virgin olive oil (9 g); 2 cloves Garlic (6 g); 2 tsp Lemon juice (12 g); 3 tbsp Chicken broth, low-sodium (40 g)

Updated 2026-10-08 - data v2026-10-08.2

Servings1

Nutrition

528 kcal Estimates

Percent of calories

Protein per 100 kcal: 9.3 g est.
Cost: $3.66 est.
Cost per 10 g protein: $0.74 est.

Recipe keys

High Protein
Gluten-Free
Dairy-Free
Meal-Prep

Why this recipe is worth the hype

49 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.

Ingredients

Amounts update with the serving control. Per serving is the base.

Chicken breast, cooked4.8 oz (135 g)
White rice, cooked0.67 cup (125 g)
Broccoliadded estimate1.75 cups (140 g)
Extra virgin olive oil2 tsp (9 g)
Garlicadded estimate2 cloves (6 g)
Lemon juiceadded estimate2 tsp (12 g)
Chicken broth, low-sodiumadded estimate3 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.

Recipe ladder

L1 Basic

Baked chicken, rice, and broccoli

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

527 kcal · $3.43 est.

L2 Upgraded

Garlic-lemon chicken with broth rice

Current level

528 kcal · $3.66 est.

L3 Chef-y

Chicken shawarma bowl

kcal −17 lower
Protein −9 g lower
Carbs −5 g lower
Fat +4 g higher
Cost −0.90 lower est.
Time +4 min higher

511 kcal · $2.76 est.

Nutrition values are estimates computed from ingredient weights. USDA verification is in progress.

Cite as: Macro Friendly Meals, "Garlic-lemon chicken with broth rice", https://macrofriendlymeals.com/recipes/chicken-rice-broccoli-l2, data v2026-10-08.2.