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Healthy Recipes
Chicken with Broccoli and Garlic Sauce Recipe - Healthy Cooking Demo

Nutrition Facts

Yield: 4 servings
    • Calories: 295
    • Fat: 5g
    • Saturated Fat: 1g
    • Cholesterol: 66mg
    • Sodium: 527mg
    • Carbohydrates: 31g
    • Fiber: 3g
    • Protein: 32g
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe's nutritional content

Chicken with Broccoli and Garlic Sauce Recipe

Heart Healthy Recipe Diabetes Recipe Gluten Free Recipe
This colorful dish combines sweet and salty flavors to create a low calorie chicken recipe sure to work itself into your weekly dinner rotation.

Ingredients

    • 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces
    • 1/4 tsp dried thyme
    • Black pepper to taste
    • 2 tsp olive oil
    • 1 small onion, chopped
    • 4 garlic cloves, chopped
    • 2 cups broccoli florets
    • 1/2 cup chopped red bell pepper
    • 1 1/2 cups reduced-sodium chicken broth, gluten-free if needed
    • 1 1/2 Tbsp cornstarch
    • 1 Tbsp soy sauce, gluten-free if needed
    • 2 cups cooked brown rice, kept hot

Preparation

    • Season chicken with thyme and black pepper, and set aside. Heat oil in a large skillet over medium-high heat until hot. Add onion and garlic and cook, stirring, for 2 minutes. Add chicken and cook until browned on all sides, stirring frequently, about 3 minutes.
    • Add broccoli and bell pepper to skillet. Cover and cook for 2 minutes. Add 1 cup of broth. Cover and simmer until chicken is cooked through, about 5 minutes.
    • In a cup, dissolve cornstarch in remaining 1/2 cup of broth. Add soy sauce; stir and add to skillet. Stir until mixture thickens, about 3 minutes. Serve over rice.

Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
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