1/23/15

Foodie Friday--Lemon Chicken with Broccoli


This is a second lemon chicken recipe that you will find on my blog page. It’s just as good and as healthy as the other one. This lemon sauce is wonderful on broccoli . . . in fact, you could use shrimp instead of chicken if desired.

I have no idea who to give credit to as I seem to have cut the page down to fit into my notebooks and cut off the contributor. My bad. Sorry.  

Lemon Chicken with Broccoli


2 Tbls. flour
½ tsp. salt
¼ tsp. pepper
12 oz. chicken, thinly sliced
2 tsp. olive oil
 
1 ½ cups fat-free, reduced sodium chicken broth
 
2 tsp. minced garlic
 
2 ½ cups broccoli florets
 
2 tsp. lemon zest
 
2 Tbls. fresh parsley, chopped
 
1 Tbls. lemon juice 


Toss sliced chicken in flour, salt and pepper mixture.

Heat oil in large non-stick pan over medium-high heat (I have a wok). Add chicken and cook until lightly browned and cooked through, about 3-5 minutes. Remove to a plate.

Pour one cup broth and garlic into wok. Bring to boil, scraping any browned bits from the bottom of the pan. Add broccoli; cover and cook 1 minute.

Stir 1/2 Tbls flour, ¼ tsp salt into remaining ½ cup broth; add to skillet and bring to simmer over low heat.

Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 ½ minutes.

Stir in chicken and lemon zest; heat through.

Remove from heat, stir in lemon juice and parsley. Toss to coat.

 

Tips & Tricks:

·         This recipe cooks quickly, in about 10-15 minutes, so have EVERYTHING ready to go. I use tiny bowls, the kind you see on cooking shows, which keeps me from having to keep measuring stuff.

·         I used two large chicken breasts, which was almost 21 ounces, double the recipe. Adjust everything accordingly.

·         Gallon-sized Ziploc bags are wonderful to use when coating anything in a flour mixture.

·         I cooked the chicken in two batches since all the chicken would overcrowd the pan if I had done it at one time.

·         When pouring the one cup of broth into the very hot pan, be careful of the steam.

·         Two cloves of minced garlic worked well for the recipe. The cloves were of an average size.

·         Two heads of broccoli was enough to make a pile of florets.

·         One lemon provided enough zest and juice for this recipe.

·         I cooked wild rice, which was a nice side dish with this recipe. Time the rice to finish a little early. Set it aside, covered, until chicken is ready. This allows the water/broth to absorb into the thick hulls of the rice grains.
 
Enjoy!
 

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