Friday, April 1, 2016

lemon chicken with broccoli

Lemon Chicken with Broccoli
Serves: 4
6 SmartPoints
{photo credit:}

2 Tbsp all-purpose flour
1⁄2 tsp table salt, divided
1⁄4 tsp black pepper, freshly ground
12 oz uncooked boneless skinless chicken breast cut into pieces
2 tsp olive oil
1 1⁄2 cups fat-free reduced sodium chicken broth, divided
2 tsp minced garlic
2 1⁄2 cups uncooked broccoli, small florets
2 tsp lemon zest, or more to taste*
2 Tbsp fresh parsley, chopped
1 Tbsp fresh lemon juice

Step 1: In bowl, combine 1 1/2 Tbsp flour, 1/4 tsp salt and pepper; add chicken and turn to coat.

Step 2: 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.

Step 3: Put 1 cup 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 2 minutes until broccoli is crisp-tender. Remove broccoli and put with chicken

Step 4: In a small cup, stir together remaining 1/2 cup broth, 1/2 Tbsp flour and 1/4 tsp salt; add to skillet and bring to a simmer over low heat.

Step 5: Cook until sauce is slightly thickened, about 2-3 minutes. Stir in chicken, broccoli, and lemon zest; heat through.

Step 6: Remove skillet from heat and stir in parsley and lemon juice; toss to coat.

Serve over brown rice (1/2 cup rice = 3 SmartPoints)

*adapted from a weight watcher’s recipe


Dayle ~ A Collection of Days said...

I love lemon chicken.

Stacey said...

Pinning. We would love this and it sounds much healthier than anything you'd get eating out. :)

Creations By Cindy said...

Oh my. This looks so good! A must try recipe that I am pinning! Hugs and blessings, Cindy

GratefulPrayerThankfulHeart said...

Oh, wow! This looks delicious!