Low Sodium Broccoli Chicken
Enjoy a healthy and flavorful meal with this Low Sodium Broccoli Chicken recipe, a perfect choice for those seeking a heart-friendly dinner option without sacrificing taste. Tender, marinated chicken cutlets are pan-seared to golden perfection, then paired with vibrant, crisp-tender broccoli in a light, savory sauce made with low-sodium chicken broth and a hint of zesty lemon. Seasoned with a fragrant blend of garlic powder, onion powder, dried thyme, and a touch of red pepper flakes, this dish is bursting with wholesome flavor while keeping sodium levels in check. Ready in just 35 minutes, it's an easy, one-skillet meal ideal for busy weeknights. Serve it on its own for a light, low-carb option or alongside brown rice or quinoa for a satisfying, well-rounded dinner the whole family will love.
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Ingredients
- 1 pound boneless skinless chicken breasts
- 4 cups broccoli florets
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 0.5 cup low sodium chicken broth
Directions
Step 1
Trim any excess fat from the chicken breasts, then slice them into thin cutlets for even cooking.
Step 2
In a bowl, mix together olive oil, lemon juice, garlic powder, onion powder, dried thyme, black pepper, and red pepper flakes to create the marinade.
Step 3
Add the chicken cutlets to the marinade, turning to coat evenly. Let them marinate for at least 10 minutes.
Step 4
Prepare the broccoli by chopping it into florets if not already done. Rinse under cold water and drain well.
Step 5
Heat a large skillet over medium-high heat. Add the marinated chicken cutlets. Cook for 6 minutes, turning halfway, until cooked through and lightly browned.
Step 6
Remove the chicken from the skillet and set it aside on a plate.
Step 7
In the same skillet, add a splash of the chicken broth to deglaze, scraping up any brown bits for added flavor.
Step 8
Reduce the heat to medium, then add the broccoli florets. Pour in the remaining chicken broth. Cover and cook for 4-5 minutes, until the broccoli becomes tender-crisp.
Step 9
Return the chicken cutlets to the skillet, nestling them in with the broccoli.
Step 10
Cover and cook for an additional 2-3 minutes until heated through.
Step 11
Serve the chicken and broccoli warm with a sprinkle of extra black pepper if desired.
Nutrition Facts
| Serving size | (1003.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1127.9 |
| Total Fat 44.7g | 0% |
| Saturated Fat 8.9g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 385.6mg | 0% |
| Sodium 723.9mg | 0% |
| Total Carbohydrate 25.5g | 0% |
| Dietary Fiber 10.3g | 0% |
| Total Sugars 5.4g | |
| Protein 156.2g | 0% |
| Vitamin D 22.7IU | 0% |
| Calcium 260.0mg | 0% |
| Iron 8.6mg | 0% |
| Potassium 1378.1mg | 0% |
Source of Calories