Broccoli and Chicken Skillet Dinner
Broccoli is not only flavorful and filling, but it also contains substances, such as vitamin C, that may reduce your risk of certain cancers
1 Tbsp. canola oil
4 c. broccoli florets, cut into bite-size pieces
1 large garlic clove, minced
1 tsp. fresh, grated ginger root
1 small onion, thinly sliced
1 lb. boneless, skinless chicken breast, cut into thin strips
2 Tbsp. flour
½ tsp. salt
1 c. reduced-sodium chicken broth
2 Tbsp. lemon juice
⅛ tsp. crushed red pepper flakes
¼ tsp. pepper
¼ c. chopped chives
2 c. cooked brown rice
1. Heat oil over medium heat in large nonstick skillet. Add broccoli, garlic, ginger root and onion. Cook 5 minutes, stirring frequently, until broccoli is crisp-tender. Remove vegetables.
2. Dust chicken with flour and salt. Add to skillet in a single layer. Brown, stirring frequently, about 2 minutes. Remove chicken.
3. Pour in chicken broth and scrape up browned bits in skillet. Reduce heat to low. Add lemon juice, red pepper flakes, pepper and chives. Return vegetables and chicken to skillet. Cover and simmer 5 to 8 minutes, until vegetables are tender and chicken is completely cooked. Serve over rice.
Makes 4 (1-cup) servings
Nutrition information per serving: 340 calories; 7.5 g total fat; 34 g protein; 32 g carbohydrates; 77 mg cholesterol; 500 mg sodium; and 4.5 g dietary fiber.