Recipe: Chicken and Broccoli with Lemon and Thyme Sauce

Please share if you love it!

Meals after a long work day have to be an easy affair. Anything too fancy, with too many ingredients immediately puts me in a funk. I want some of the evening left to play.

Chicken and Broccoli

Chicken breasts grace our table more often than I’d like to admit. They’re inexpensive, low calorie, high in protein and quick to cook. Because we’re sticking with lower calorie meals this month, chicken is perfect.

Broccolette

When I found this enormous package of broccolette at Costco, I knew I had the perfect pairing for a meal. Broccolette is a cross between Chinese kale and broccoli. It lacks the bitterness that broccoli can sometimes have, and steams up beautifully.

If you want to keep that bright green color when steaming your broccoli, you can plunge into ice water after steaming. As far as I’m concerned, who has time after work to dump a bunch of ice in a bowl and fill it with water just to brighten up my vegetables. I save that for the weekends. I needed the extra time to make this lemony sauce.

Lemon and Thyme Sauce

I opt for fresh lemon and herbs whenever I cook. I think it elevates the flavor of almost any dish.

Chicken and Broccoli

Doesn’t this look like a calorie friendly feast? Who says healthy eating has to be boring.

Have a terrific week!

~Kristi

Chicken and Broccolette with Lemon and Thyme Sauce
 
Prep time
Cook time
Total time
 
Shake It Up! Pork chops or turkey cutlets would be just as delicious with this lemon and thyme sauce.
Ingredients
  • 1 pound broccoli spears, trimmed and steamed
  • 1 pound boneless skinless chicken breasts, 4 halves pounded to even thickness
  • ¼ cup whole wheat pastry flour
  • 2 tablespoons shallots, finely chopped
  • 1 tablespoons fresh thyme, minced
  • 1 clove garlic, minced
  • 1 large lemon , juiced, and divided
  • 1 teaspoon Dijon Mustard
  • ½ cup white wine
  • 1 teaspoon honey
Instructions
  1. Preheat the oven to 350 degrees.
  2. Steam broccoli until crisp-tender.
  3. Heat a non-stick skillet over medium heat and spray generously with cooking spray.
  4. Season chicken with salt and pepper, then dredge in flour, knocking off excess.
  5. Brown in pan for 2 - 3 minutes per side, then place pan in the oven. Roast for 15 - 20 minutes until no longer pink in the middle. Don't overcook or chicken will be dry.
  6. Remove chicken to a plate and cover with foil.
  7. Place skillet back over medium high heat and add shallots, thyme, garlic, ½ lemon juice, Dijon Mustard, white wine and honey. Simmer for 3 - 5 minutes until sauce is reduced to a thin consistency. Add back chicken to the pan and turn to coat with sauce.
  8. Place chicken on a plate and spoon any remaining sauce over the top.
  9. Toss broccoli with remaining lemon juice and season with salt and pepper.
  10. Serve chicken with broccoli.
Notes
Food energy: 230kcal
Weight Watchers Points Plus 5
Saturated fatty acids: 0.73g
Monounsaturated fatty acids: 0.93g
Polyunsaturated fatty acids: 0.60g
Total fat: 2.26g
Calories from fat: 20
Cholesterol: 72mg
Carbohydrate, by difference: 17.13g
Total dietary fiber: 3.85g
Protein: 28.56g
Total lipid (fat): 3.63g
Water: 230.39g
Ash: 2.59g
Total sugars: 4.01g
Calcium: 67mg
Iron: 1.71mg
Magnesium: 68mg
Phosphorus: 350mg
Potassium: 859mg
Sodium: 184mg
Nutrition Information
Serving size: 4



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Comments

  1. says

    We use chicken a lot, too, particularly when we’re cooking light! So I’m always looking for great new recipes. Love the flavors in this. And it’s a bonus that it’s quick and easy! Thanks.

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