Friday recipe: lemon chicken with broccoli

May 21, 2010 —

Chicken breasts are a staple in my kitchen and I’m always on the lookout for quick and easy recipes to make with them. I think I’ll serve brown rice with this Weight Watchers recipe and call it good!

What’s your favorite healthy chicken recipe?

Lemon chicken with broccoli
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, thinly sliced
2 tsp olive oil
1 1/2 cup(s) fat-free, reduced-sodium chicken broth, divided
2 tsp minced garlic
2 1/2 cup(s) broccoli, small florets
2 tsp lemon zest, or more to taste
2 Tbsp parsley, fresh, chopped
1 Tbsp fresh lemon juice

Directions

  • 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.

Comments

  • Barb

    American Public Radio’s “Splendid Table” offers easy and delicious chicken recipes from Indian chef Madhur Jaffrey. Two of my favorites are cilantro chicken and silken chicken:

    http://splendidtable.publicradio.org/recipes/main_cilantrochicken.shtml

    http://www.recipesource.com/ethnic/asia/indian/02/rec0212.html

    Enjoy!

  • http://www.simpleitaliancooking.com Liz from Simple Italian Cooking

    This is an excellent recipe Andrea. It is similar to a recipe I make too, but I omit the chicken and use pasta. However, there is no reason why the chicken couldn’t be chopped in smaller bit size pieces and served right along with the broccoli and some pasta like farfalle (bow ties).

  • http://pittsburghairporthotels.org href=”http://www.pittsburghairporthotels.org/”>http://www.pittsburghairporthotels.org/

    This looks like a dish that my family will love. I can’t wait to try it out.

  • http://rafderamas.wordpress.com engrape financier

    I will surely enjoy cooking this recipe.

  • http://mobilephone5.com/ nevan

    very yummy, great recipe

  • http://www.tinnitusremoval.com Alvin

    I don’t like chicken breasts. They are just too hard and dry for me. I would replace it with chicken thigh! Nice recipe.

  • http://www.charbroil-grillparts.org/coleman-grill Coleman Grill

    Could you use asparagus in place of the broccoli and or would it change the taste completely?

    • http://www.dmu.edu admin

      I think asparagus would be fine in this recipe!

  • http://goo.gl/gTnDY Lorriane Lorenzana

    I absolutely agree with just what you said. Certainly, health is surely wealth and all of us should learn to take good care of the body in order to live our life to the maximum.