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Skinny Lemon Garlic Chicken with Broccoli

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Skinny Lemon Garlic Chicken with Broccoli
  • Prep Time 15 min
  • Total Time 25 min
  • Servings 4
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Add zip to that chicken and broccoli with fresh thyme, garlic, honey and lemon.

Ingredients

Broccoli

1
teaspoon olive oil
2
teaspoons honey
1/4
teaspoon salt
6
cups broccoli florets, cut into bite-size pieces

Chicken

1
teaspoon olive oil
1/4
teaspoon salt
1/4
teaspoon pepper
1
lb uncooked chicken breast tenders (not breaded)
2
cloves garlic, finely chopped
1/4
cup reduced-sodium chicken broth
2
tablespoons lemon juice
1
tablespoon fresh thyme leaves

Directions

  • 1 Arrange oven racks in upper and lower thirds of oven. Heat oven to 375° F.
  • 2 In large bowl, mix 1 teaspoon olive oil, 2 teaspoons honey and 1/4 teaspoon salt. Add broccoli; toss until evenly coated. Place on ungreased 15 x 10 x 1-inch pan; place in oven. Immediately reduce heat to 325° F. Bake 20 to 25 minutes or until tender when pierced with knife.
  • 3 Meanwhile, in medium bowl, mix 1 teaspoon olive oil, 1/4 teaspoon salt and the pepper. Add chicken; toss to coat.
  • 4 Heat 12-inch ovenproof skillet over medium-high heat. Sear tenders in skillet 4 to 5 minutes or until browned on bottom. Turn over tenders, top with garlic and chicken broth; transfer to oven. Roast 10 to 15 minutes or until instant-read thermometer inserted into thickest part of chicken reads 165° F. Carefully remove pan from oven, being mindful of hot handle.
  • 5 Divide broccoli and chicken among 4 plates. Spoon pan juices and garlic over chicken and broccoli; drizzle lemon juice on top. Sprinkle with fresh thyme.
Tips  

Like it spicy? Add 1/2 teaspoon Sriracha sauce to the broccoli before roasting.

Cutting your own florets from stalks of broccoli? Don't just toss that broccoli stalk! Trim the bottom, peel, then cut into small chunks, and roast alongside the florets.

Always read labels to make sure each recipe ingredient is gluten free. Products and ingredient sources can change.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
60
)
Daily Value
Total Fat
7g
10%
(
Saturated Fat
1 1/2g
7%
,
Trans Fat
0g
)
Cholesterol
70mg
23%
Sodium
440mg
18%
Potassium
660mg
19%
Total Carbohydrate
13g
4%
(
Dietary Fiber
3g
15%
,
Sugars
5g
)
Protein
29g
Daily Value*:
Vitamin A
20%
20%
Vitamin C
110%
110%
Calcium
8%
8%
Iron
10%
10%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 2 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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