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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (345g) Recipe makes 4 servings |
||
| Calories 294 | ||
| Calories from Fat 46 | (15%) | |
| Amount Per Serving | %DV | |
| Total Fat 5.2g | 7% | |
| Saturated Fat 1.0g | 5% | |
| Monounsaturated Fat 2.5g | ||
| Polyunsaturated Fat 1.0g | ||
| Trans Fat 0.0g | ||
| Cholesterol 65mg | 21% | |
| Sodium 402mg | 16% | |
| Potassium 572mg | 16% | |
| Total Carbohydrate 29.7g | 9% | |
| Dietary Fiber 2.0g | 7% | |
| Sugars 0.1g | ||
| Protein 31.5g | 63% | |
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Chicken With Broccoli and Garlic Sauce (5 Points)
By: Redsie
Jan 9, 2008
Another great Weight Watchers recipe!
SERVES 4
Ingredients
- 2 teaspoons olive oil
- 1 lb uncooked uncooked boneless skinless chicken breast (cut into 1-inch pieces)
- 1 teaspoon dried thyme (or more)
- 1/2 teaspoon table salt
- 1/4 teaspoon black pepper
- 3 medium garlic cloves, minced (or more)
- 2 cups broccoli florets
- 1 1/2 cups reduced-sodium chicken broth, divided
- 1 1/2 tablespoons cornstarch
- 2 cups cooked brown rice, kept hot
Directions
1
Heat oil in a large skillet over medium-high heat. Place chicken on a plate and season with thyme, salt and pepper. Add garlic to skillet and cook, stirring, 1 minute. Add chicken to skillet and cook until browned on all sides, stirring frequently, about 3 minutes.2
Add broccoli to skillet, cover and cook 2 minutes.3
Add 1 cup of broth, cover and simmer until chicken is cooked through, about 5 minutes.4
In a cup, dissolve cornstarch in remaining 1/2 cup of broth; add to skillet.5
Simmer until mixture thickens, stirring constantly, about 1 minute; serve over rice. Yields about 1 cup of chicken and broccoli and 1/2 cup of rice per serving.
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- Main Ingredient > Meat > Poultry > Chicken > Breasts
- Main Ingredient > Pasta, Rice & Grains > Rice > Brown rice
- Preparation > Time to Make > < 30 mins
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Featured Reviews for This Recipe
From: I'mPat
On Sep 6, 2008
We upped the quantities a bit and made some minor changes but as a family was thoroughly enjoyed. We used 1 1/2 lbs of boneless chicken breast, 2 cups of mixed vegetable (broccoli, cauliflower and carrot - in equal quantity), 6 cloves of garlic (we love our garlic), 2 cups of chicken broth (mixed 1/2 cup with 2 tablespoon of cornflour/cornstarch), no added salt, lots of freshly ground pepper and 1 1/2 teaspoon of dried thyme (cut back to 1 teaspoon for us), cooked as per directions by the DH and served with steamed rice, very enjoyable thank you Redsie. Made for Adopt a Tag September 2008.
From: TeresaS
On May 4, 2008
This is easy to prepare and it fills you up. Although we felt it did lack in flavor. Not sure what, but it's on the bland side. You could add more veggies without adding more points. Needs more of a kick. Maybe some diced jalepeno peppers or red pepper flakes. Thanks Redsie for posting. Glad I was able to try it.
From: Ravenseyes
On Jan 20, 2008
This is a great recipe chicken is nice and moist and the broccoli is a nice side - and for 5 points this is a great weight watchers option!!! thanks Redsie
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