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Skinny Lemon Garlic Chicken with Broccoli

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By Betty Crocker Kitchens
Updated Sep 20, 2016
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Add zip to that chicken and broccoli with fresh thyme, garlic, honey and lemon.

Skinny Lemon Garlic Chicken with Broccoli

  • Prep Time 15 min
  • Total 25 min
  • Servings 4
  • Ingredients 12
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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

Instructions

  • Step 
    1
    Arrange oven racks in upper and lower thirds of oven. Heat oven to 375° F.
  • Step 
    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.
  • Step 
    3
    Meanwhile, in medium bowl, mix 1 teaspoon olive oil, 1/4 teaspoon salt and the pepper. Add chicken; toss to coat.
  • Step 
    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.
  • Step 
    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.

Nutrition

230 Calories
7g Total Fat
29g Protein
13g Total Carbohydrate
5g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
230
Calories from Fat
60
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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