Chicken and Broccoli

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

1 pound boneless, skinless chicken breasts (4 small)

4 tablespoons extra virgin olive oil, (divided)

1 1/2 teaspoons fine salt, (plus more to taste)

1/2 teaspoon crushed red pepper flakes

1/2 teaspoon dried thyme

1/2 teaspoon dried oregano

1 lemon, (zested and juiced)

1 pound broccoli florets

4 garlic cloves, (roughly chopped)

1/4 cup water

1/4 cup grated parmesan (optional) (30g)

Freshly ground pepper, (to taste)

手順

Season the chicken. Coat the chicken breasts in 2 tablespoons extra virgin olive oil. Season with 1 teaspoon salt, crushed red pepper flakes, thyme, oregano, and lemon zest.

Sear the chicken. Set a large skillet over medium-high heat. Add 2 remaining tablespoons olive oil. Once warm, place the chicken breasts into the skillet and sear on both sides until nicely browned, about 4 minutes, per side. Then remove them from the pan and set aside on a plate. They do not need to be cooked through at this point.

Sauté the garlic and broccoli. Into the pan, add the chopped garlic, broccoli florets and the remaining 1/2 teaspoon salt. Sauté them for about 2 minutes. Just enough time to get a little color on them.

Add the chicken back in and cook. Make some space in the skillet and add the chicken breasts back in with the broccoli and garlic mixture. You can move all the broccoli to one side of the pan or just make little empty spaces in between them to place your chicken into. Pour in the water and cover your skillet to cook everything together for 10 minutes or until the chicken is cooked through.

Finish and serve. Remove the skillet from the heat and squeeze the lemon juice all over. You can also sprinkle in the grated parmesan at this stage. Add the black pepper and some extra salt to taste.

栄養

• カロリー: 330.1 kcal
• 脂肪総量: 19.1 g
• 飽和脂肪: 3.8 g
• 不飽和脂肪: 13.7 g
• トランス脂肪: 0.01 g
• コレステロール: 76.8 mg
• ナトリウム: 1147.4 mg
• 炭水化物総量: 11.6 g
• 食物繊維: 4 g
• 糖質総量: 2.7 g
• タンパク質: 30.1 g