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Lemon Chicken with Broccoli Recipe

Looking for an easy Lemon Chicken with Broccoli recipe? Learn how to make Lemon Chicken with Broccoli using healthy ingredients.


Submitted by fareako

Makes 4 servings



From this recipe: http://www.weightwatchers.com/food/rcp/RecipePage.aspx?recipeid=143881

Recipe Ingredients for Lemon Chicken with Broccoli

2 tbsp all-purpose flour
1/2 tsp table salt
1/4 tsp black pepper
16 oz boneless skinless chicken breast
2 tsp olive oil
1 1/2 cup(s) fat-free, reduced-sodium chicken broth
2 tsp garlic
2 1/2 cup broccoli
2 tsp lemon zest
2 tbsp parsley
1 tbsp lemon juice

Recipe Directions for Lemon Chicken with Broccoli

  1. On a plate, combine 1 1/2 tablespoons of flour, 1/4 teaspoon of salt and pepper; add chicken and turn to coat.

  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.

  3. 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.

  4. 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.

  5. 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.

  6. Remove skillet from heat and stir in parsley and lemon juice; toss to coat. Yields about 1 cup per serving.

Categories

Chicken, Main Dish

Nutrition Facts
Serving Size 269.5g
Amount Per Serving
Calories
279
Calories from Fat
98
% Daily Value*
Total Fat
10.9g
17%
Saturated Fat
2.7g
14%
Trans Fat
0.0g
Cholesterol
101mg
34%
Sodium
622mg
26%
Potassium
479mg
14%
Total Carbohydrates
8.2g
3%
Dietary Fiber
1.7g
7%
Sugars
1.5g
Protein
36.1g
Vitamin A 11% Vitamin C 92%
Calcium 5% Iron 12%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in sugar
  • High in niacin
  • High in selenium
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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