Protein Plate Recipe

Prepare protein

Pat the protein dry with paper towels. If using chicken, lightly pound to an even thickness ~3/4 inch. If using steak, let rest at room temperature 15 minutes. If using salmon, leave skin on if desired.

Season

Brush the protein on both sides with olive oil. Season evenly with salt, black pepper and garlic powder.

Cook chicken

Heat a large skillet over medium-high heat. When skillet is hot, add 1 tsp oil. Add the chicken breast and cook 5-6 minutes per side until internal temperature reaches 165°F (74°C) and juices run clear. Remove and rest 5 minutes, then slice into strips.

Cook steak

Heat a large skillet or grill pan over high heat until very hot. Add 1 tsp oil. Sear steak 3-4 minutes per side for medium-rare (adjust time to preferred doneness) until internal temperature ~130-135°F for medium-rare. Remove and rest 5-7 minutes, then slice thinly against the grain.

Cook salmon (if substituted)

Preheat oven to 400°F (205°C) or heat skillet over medium-high. For oven: place salmon on a baking sheet skin-side down, roast 10-12 minutes until flesh is opaque and flakes at thickest part (internal temp 125-130°F for medium). For skillet: sear skin-side down 3-4 minutes, flip and cook 1-3 more minutes until done. Rest 2 minutes.

Rinse the brown rice under cold water until water runs clearer to remove excess starch.

In a small saucepan, combine rinsed rice, 1 3/4 cups water, 1/4 tsp salt and 1 tsp butter or oil. Bring to a gentle boil over medium-high heat.

Once boiling, reduce heat to low, cover tightly and simmer 35-40 minutes until water is absorbed and rice is tender. Remove from heat and let sit, covered, 5 minutes; then fluff with fork.

Bring 1/2 cup water to a simmer in a small saucepan fitted with a steamer basket or use a microwave-safe bowl with a lid.

Place broccoli florets in the steamer basket (or bowl). Cover and steam over simmering water 4-6 minutes until bright green and tender-crisp (if microwaving, cook on high for 2-3 minutes).

Carefully remove, season with 1/8 tsp salt and a squeeze of lemon if desired.

Divide the brown rice onto a plate (about 3/4 cup cooked rice). Arrange the sliced chicken, steak, or salmon beside the rice.

Add the steamed broccoli to the plate. Drizzle the protein lightly with optional soy sauce or a squeeze of lemon, and sprinkle chopped parsley over the plate.

Serve warm. If plating for leftovers, store components in separate containers in the fridge for up to 3 days.