WW Lemon Chicken with Broccoli
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
On a plate, combine 1 1/2 tablespoons of flour, 1/4 teaspoon of salt and pepper; add chicken and turn to coat.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.
Put 1 cup of broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.
In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of flour and 1/4 teaspoon of salt; add to skillet and bring to a simmer over low heat.
Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and lemon zest; heat through.
Remove skillet from heat and stir in parsley and lemon juice; toss to coat. Yields about 1 cup per serving.
Serving Size: 4 1-cup servings
Number of Servings: 4
Recipe submitted by SparkPeople user AJARULZ.
2 Tbsp all-purpose flour1/2 tsp table salt, divided1/4 tsp black pepper, freshly ground12 oz uncooked boneless, skinless chicken breast, thinly sliced2 tsp olive oil1 1/2 cup(s) fat-free, reduced-sodium chicken broth, divided2 tsp minced garlic2 1/2 cup(s) broccoli, small florets2 tsp lemon zest, or more to taste2 Tbsp parsley, fresh, chopped1 Tbsp fresh lemon juice
On a plate, combine 1 1/2 tablespoons of flour, 1/4 teaspoon of salt and pepper; add chicken and turn to coat.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.
Put 1 cup of broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.
In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of flour and 1/4 teaspoon of salt; add to skillet and bring to a simmer over low heat.
Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and lemon zest; heat through.
Remove skillet from heat and stir in parsley and lemon juice; toss to coat. Yields about 1 cup per serving.
Serving Size: 4 1-cup servings
Number of Servings: 4
Recipe submitted by SparkPeople user AJARULZ.
Nutritional Info Amount Per Serving
- Calories: 182.3
- Total Fat: 3.8 g
- Cholesterol: 51.2 mg
- Sodium: 457.4 mg
- Total Carbs: 14.0 g
- Dietary Fiber: 3.5 g
- Protein: 23.2 g
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