Bright, simple, and secretly brilliant for your winter health.
You know those nights when you want to eat something that feels vaguely adult and nutritious, but your energy levels are somewhere between “blanket burrito” and “I could cry if asked to chop an onion”? This is the dish for that.
It’s a one-pan wonder (plus a steamer if we’re being technical), but the flavour payoff feels like you tried harder than you did. Best of all, it’s loaded with immune-friendly goodness and takes under 30 minutes — including the marinating time you spend scrolling memes.
🛒 Ingredients for One
- 1 small chicken thigh or breast, boneless
- 1 garlic clove, minced
- Juice of ½ lemon
- ½ cup broccoli florets
- ½ cup cauliflower florets
- Olive oil
- Herbs of your choice (parsley, thyme, oregano all work)
- Salt & pepper, to taste
🍋 Instructions
- Marinate the chicken
- In a small bowl, mix garlic, lemon juice, a drizzle of olive oil, salt, pepper, and herbs.
- Add chicken and let it sit for 10–15 minutes while you prep the veg or contemplate life.
- Cook the chicken
- Pan-fry in a non-stick skillet over medium heat for about 5–7 mins per side, or until golden and cooked through.
- Alternatively, bake at 200°C (fan 180°C) for about 20 minutes, depending on thickness.
- Steam the veg
- Steam broccoli and cauliflower until just tender (about 5–6 minutes).
- Drizzle with olive oil and a pinch of salt to bring it all together.
- Serve it all up
- Plate your juicy chicken next to your greens and feel disproportionately pleased with yourself.
💪 Why Your Body Will Thank You
- Lemon + garlic = antioxidant power couple with antibacterial perks.
- Chicken brings zinc and protein to the party — both essential for fighting winter bugs.
- Broccoli and cauliflower are vitamin C bombs disguised as humble veg.
- Olive oil and herbs? Anti-inflammatory gold.
It’s a short ingredient list with big benefits. And unlike that 17-step lasagne recipe you bookmarked last year… you’ll actually make this one.
🔄 Make It Work for You
- Swap chicken for tofu or tempeh if you’re plant-based — still tasty with the lemon-garlic combo.
- Use frozen veg if that’s what you’ve got. No judgement. You’re a solo kitchen hero.
- Add a side of brown rice, quinoa, or even a slice of grainy toast if you want to bulk it up.
And yes — this stores well. So if you want to double the recipe, go ahead. Future You will be thrilled.
🚶♂️ Simple Meals for Real Life
This is solo eating at its best — fast, healthy, and totally doable when you’re just trying to get through the week without scurvy or another Uber Eats order.
No fancy gadgets. No obscure ingredients. Just food that feels good.
Want more quick winter immune-boosting recipes for one?
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📸 Share Your Solo Plate
Whipped this up? Added your own twist? Snap a photo and tag us @Plan4One using #Plan4OneDinner.
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