Lemon Chicken with Broccoli

By gpawilson

An easy low-calorie meal. Great with a side of pasta, rice or couscous.

Ingredients

• 2 Tbsp all-purpose flour
• 1/2 ½ tsp table salt, divided
• 1/4 ¼ tsp black pepper, freshly ground
• 12 oz uncooked boneless, skinless chicken breast, thinly sliced
• 2 tsp olive oil
• 1 Tbsp fresh lemon juice
• 1 1/2 1½ cups fat-free, reduced sodium chicken broth, divided
• 2 tsp minced garlic
• s 2½ cups broccoli, small florets
• 2 tsp lemon zest, or more to taste
• 2 Tbsp parsley, fresh, chopped

Preparation

Step 1

On a plate, combine 1½ tablespoons of flour, ¼ 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 ½ cup of broth,
½ tablespoon of flour and ¼ 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 1½ 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.

4 Pt/Serving