Wednesday, May 16, 2012

Lemon Chicken with Broccolli

Lemon Chicken with Broccoli

Lemon Chicken with Broccolli
  • 2 Tbsp all-purpose flor
  • 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 parsley, fresh, chopped 
  • 1 Tbsp fresh lemon juice
  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.

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