Thursday, February 21, 2013

{Recipe: Lemon Chicken with Broccoli}

4 PointsPlus Value (Weight Watchers)

Prep Time: 10 mins
Cook Time: 10 mins
Serves: 4

An easy weeknight dinner. Great with a side of angel hair pasta, brown rice, or couscous!

·      2 Tbsp all-purpose flour
·      ½ tsp salt, divided
·      ¼ tsp black pepper, freshly ground
·      12 oz uncooked boneless skinless chicken breasts, thinly sliced
·      2 tsp extra virgin olive oil
·      1 ½ cups fat-free, reduced sodium chicken broth, divided
·      2 tsp minced garlic
·      2 ½ cups uncooked broccoli, small florets
·      2 tsp lemon zest, or more to taste
·      2 Tbsp parsley, fresh, chopped
·      1 Tbsp fresh lemon juice

What To Do:
1.     On a plate, combine 1 ½ Tbsp flour, ¼ tsp 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 through, about 5 minutes; remove to a plate.
3.     Put 1 cup of broth and garlic in same skillet; bring to boil over high heat, scraping 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 ½ cup of broth, ½ Tbsp of flour and ¼ tsp of salt; add to skillet and ring to a simmer over low heat.
5.     Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 ½ 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.