VanBuren Recipes

Chicken and Broccoli

Name: Chicken and Broccoli
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Cuisine: Dinner
Ingredients: 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)

4 servings

porcje

10 minutes

czas aktywny

30 minutes

całkowity czas

Zacznij Gotować

Składniki

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)

Wskazówki

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.

Wartości Odżywcze

Wielkość Porcji

Kalorie

330.1 kcal

Tłuszcz Całkowity

19.1 g

Tłuszcz Nasycony

3.8 g

Tłuszcz Nienasycony

13.7 g

Tłuszcz Trans

0.01 g

Cholesterol

76.8 mg

Sód

1147.4 mg

Węglowodany Całkowite

11.6 g

Błonnik Pokarmowy

4 g

Cukry Całkowite

2.7 g

Białko

30.1 g