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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 190.8
  • Total Fat: 3.4 g
  • Cholesterol: 38.7 mg
  • Sodium: 371.6 mg
  • Total Carbs: 20.1 g
  • Dietary Fiber: 7.1 g
  • Protein: 22.2 g

View full nutritional breakdown of Chicken & Broccoli calories by ingredient
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Chicken & Broccoli

Submitted by: JEEP_GIRL
Chicken & Broccoli

Introduction

This one meal dish of chicken and broccoli in a quick sauce is really good over pasta or rice.

I found this recipe in Holly Clegg Trim & Terrific Freezer Meals cookbook. The first time I made this, it was to stash away in the freezer, but it this smelled so good while it was cooking, I was tempted to just serve it for lunch! I was nervous about using so much onion and red pepper, but it cooks down nicely.
This one meal dish of chicken and broccoli in a quick sauce is really good over pasta or rice.

I found this recipe in Holly Clegg Trim & Terrific Freezer Meals cookbook. The first time I made this, it was to stash away in the freezer, but it this smelled so good while it was cooking, I was tempted to just serve it for lunch! I was nervous about using so much onion and red pepper, but it cooks down nicely.

Number of Servings: 4

Ingredients

    4 cups broccoli
    1 red bell pepper, seeded and cut into chunks
    1 onion, chopped
    1lb boneless, skinless chicken breasts, cut into strips
    1 (10.75oz) can reduced fat cream of broccoli soup
    1/2 c water
    1 tsp dried basil leaves
    1/2 c shredded, reduced-fat cheddar cheese

Directions

in a large, non-stick skillet coated with Pam spray, stir-fry the broccoli, red pepper and onion until crisp-tender, about 4 minutes.
Remove the vegetables from the skillet, set aside.

Coat the pan again with PAM and add the chicken. Stir-fry until no longer pink, about 6 minutes. Add the cream of broccoli soup, water, and basil. Mix well. Stir in the pepper mixture. Bring to a boil; reduce heat, and cook for 10 minutes. Add the cheese, stiring until the cheese is melted.

To Prepare and Eat Now: Eat when ready.
To Freeze: Cool to room temp, wrap, label, freeze. Recommended freeing time: up to 3 months.
To Prepare After Freezing: Remove from freezer to defrost. Reheat in a non-stick skillet over a low heat. (I thought this was much better pre-frozen, although still good as a freezer-meal)


Number of Servings: 4

Recipe submitted by SparkPeople user SHYTEETEE.






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