Heart-Healthy Chicken with Broccoli
Delight your taste buds and nourish your body with this flavorful and nutrient-packed Heart-Healthy Chicken with Broccoli! This one-pan recipe features tender, seasoned boneless chicken breasts paired with vibrant broccoli florets, all brought together in a zesty garlic and lemon-infused sauce. Perfect for busy weeknights, this dish comes together in just 35 minutes and is crafted with wholesome ingredients like olive oil, low-sodium chicken broth, and fresh parsley for a guilt-free yet satisfying meal. Packed with lean protein, fiber-rich vegetables, and heart-healthy fats, it's a delicious way to support your wellness goals. Serve it over a bed of brown rice or your favorite grain for a complete and balanced plate that the whole family will love!
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Ingredients
- 2 pieces (about 1 pound) boneless, skinless chicken breasts
- 4 cups broccoli florets
- 2 tablespoons olive oil
- 1 cup low-sodium chicken broth
- 1 tablespoon lemon juice
- 2 cloves (minced) garlic
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons (chopped) fresh parsley
Directions
Step 1
Begin by seasoning the chicken breasts with salt, black pepper, onion powder, dried oregano, and dried thyme. Rub the seasonings evenly over the chicken and set aside.
Step 2
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken breasts to the pan and cook for 5-7 minutes per side, or until fully cooked and golden brown. Ensure the internal temperature reaches 165°F (75°C). Remove the chicken from the skillet and keep warm.
Step 3
In the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and sauté for about 1 minute until fragrant.
Step 4
Pour in the low-sodium chicken broth and lemon juice. Bring to a simmer while scraping the bottom of the skillet with a wooden spoon to deglaze the pan and lift any flavor particles from the chicken.
Step 5
Add the broccoli florets to the skillet. Cover and cook for about 3-4 minutes until the broccoli is bright green and tender-crisp.
Step 6
Return the cooked chicken breasts to the skillet. Spoon some of the sauce over them and allow to heat through, about 2 minutes.
Step 7
Sprinkle with fresh parsley before serving for a burst of flavor and a fresh finish.
Step 8
Serve the chicken and broccoli with its sauce over a bed of brown rice or a heart-healthy grain, if desired.
Nutrition Facts
| Serving size | (1573.8g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1880.1 |
| Total Fat 61.5g | 0% |
| Saturated Fat 13.5g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 771.1mg | 0% |
| Sodium 1445.6mg | 0% |
| Total Carbohydrate 24.7g | 0% |
| Dietary Fiber 10.3g | 0% |
| Total Sugars 5.8g | |
| Protein 297.2g | 0% |
| Vitamin D 9.1IU | 0% |
| Calcium 322.4mg | 0% |
| Iron 12.8mg | 0% |
| Potassium 2476.3mg | 0% |
Source of Calories