Thursday, August 30, 2012

Lemon Chicken and Broccoli

I miss Asian food. So much! My son still has a soy allergy so I am still soy free- blah! I always tell John that I will be holding this over Landon's head his whole life- that I gave up dairy AND soy for him! He'll be one before I know it and soy will be back in my life, but for now I need to find alternatives. This lemon chicken was a great dinner that reminded me of Asian food without the soy sauce. You can easily toss it with pasta and give it a bit more of an Italian inspiration, but served over rice with some baked egg rolls definitely gave it an Asian vibe. It was light, bright, flavorful, and delicious. John and I were both huge fans.

Source: Slightly adapted from  Weight Watchers

4 servings


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
Juice of 1 whole lemon


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.

4 Weight Watchers points plus per cup

No comments:

Post a Comment