Herbed Chicken and Broccoli Dinner
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
2 Boneless, Skinless Chicken Breasts2.5 cups of frozen Broccoli2 cups of Mashed Potato Flakes2 cups water1 cup milk (type depends on cook's preference)2 tbsp of Table Blend Mrs. Dash1 tbsp onion powder (use flakes if you prefer)1 tbsp ground basil1 tsp of paprikagenerous sprinkle of oregano (1.5 tbspMorton Salt Alternative (sodium & salt free!)pinch of fresh ground black pepper
This recipe serves 2 people so double up the measurements if you've got more mouths to feed.
Take the chicken and cook it in your usual way, be it in a frying pan (med to med-hi stove temp), in an oven (approx. 375 degrees F.), on a grill (not directly in fire), or if you have the option, a George Foreman grill or an Emerilware grill and panini maker (set on #2 setting) would be a perfect method since neither one will dry out the meat and will remove any unwanted fat or coatings found on the chicken during freezing process. If you're using a pan, try to use the least amount of non-stick spray or oil as you can without making the chicken stick to the pan. The less oil you use, the less fat you put on your food. If you're baking it, spray just enough spray to make a fine mist on the baking container and bake the chicken until no longer pink inside.
In a small bowl, mix 1 tbsp of the Mrs. Dash, onion powder, basil (rub firmly between palms over bowl to release flavor) and paprika and try to grind it up of you have a mortar and pestle or something similar. Sprinkle the herb mixture over your chicken and follow it with that pinch of ground black pepper as it's cooking and place a lid over it to sear in flavors.
Before the chicken is white on the outside, start that broccoli boiling in a pot of water and get the mashed potatoes started. Most potato flakes are made the same: 2 cups of water, 1 cup of milk, 2 cups of flakes, 1 tbsp of butter, etc. Go with it, but in place of regular milk, use powdered milk if you want to lessen the fat even more. As the liquid ingredients begin to simmer, add the flakes, stir thoroughly, and add the last tbsp of Mrs. Dash and a generous sprinkle of the Salt Alternative.
Keep a general eye on the chicken because the rest of it is pretty easy and straightforward. once the potatoes and broccoli are done, add the oregano and some Salt Alternative to the broccoli and flavor to taste.
Pull that chicken out and start serving dinner!
If you don't like mashed potatoes, you can substitute some minute made white rice instead, same amount, and faster to make in the microwave. Just place 1 cup of rice and 1 1/4 cups of water in a microwave safe container, add 1 tsp of unsalted stick butter, a pinch of salt alternative, and a sprinkle of Mrs Dash or Parsley and microwave it on high for 6 minutes or until water is absorbed completely. Stir and serve.
Number of Servings: 2
Recipe submitted by SparkPeople user ASHENDRESS.
Take the chicken and cook it in your usual way, be it in a frying pan (med to med-hi stove temp), in an oven (approx. 375 degrees F.), on a grill (not directly in fire), or if you have the option, a George Foreman grill or an Emerilware grill and panini maker (set on #2 setting) would be a perfect method since neither one will dry out the meat and will remove any unwanted fat or coatings found on the chicken during freezing process. If you're using a pan, try to use the least amount of non-stick spray or oil as you can without making the chicken stick to the pan. The less oil you use, the less fat you put on your food. If you're baking it, spray just enough spray to make a fine mist on the baking container and bake the chicken until no longer pink inside.
In a small bowl, mix 1 tbsp of the Mrs. Dash, onion powder, basil (rub firmly between palms over bowl to release flavor) and paprika and try to grind it up of you have a mortar and pestle or something similar. Sprinkle the herb mixture over your chicken and follow it with that pinch of ground black pepper as it's cooking and place a lid over it to sear in flavors.
Before the chicken is white on the outside, start that broccoli boiling in a pot of water and get the mashed potatoes started. Most potato flakes are made the same: 2 cups of water, 1 cup of milk, 2 cups of flakes, 1 tbsp of butter, etc. Go with it, but in place of regular milk, use powdered milk if you want to lessen the fat even more. As the liquid ingredients begin to simmer, add the flakes, stir thoroughly, and add the last tbsp of Mrs. Dash and a generous sprinkle of the Salt Alternative.
Keep a general eye on the chicken because the rest of it is pretty easy and straightforward. once the potatoes and broccoli are done, add the oregano and some Salt Alternative to the broccoli and flavor to taste.
Pull that chicken out and start serving dinner!
If you don't like mashed potatoes, you can substitute some minute made white rice instead, same amount, and faster to make in the microwave. Just place 1 cup of rice and 1 1/4 cups of water in a microwave safe container, add 1 tsp of unsalted stick butter, a pinch of salt alternative, and a sprinkle of Mrs Dash or Parsley and microwave it on high for 6 minutes or until water is absorbed completely. Stir and serve.
Number of Servings: 2
Recipe submitted by SparkPeople user ASHENDRESS.
Nutritional Info Amount Per Serving
- Calories: 653.6
- Total Fat: 14.7 g
- Cholesterol: 143.5 mg
- Sodium: 634.0 mg
- Total Carbs: 60.4 g
- Dietary Fiber: 13.3 g
- Protein: 72.9 g
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