Wednesday, October 23, 2013
Lemon Chicken with Broccoli
Weight Watchers Recipe
An easy weeknight dinner. Great with a side of angel hair pasta, rice or couscous.
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(s), 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) uncooked broccoli, small florets
2 tsp lemon zest, or more to taste*
2 Tbsp fresh parsley, fresh, chopped
1 Tbsp fresh lemon juice
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.
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