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 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.
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.
I opt for fresh lemon and herbs whenever I cook. I think it elevates the flavor of almost any dish.
Doesn’t this look like a calorie friendly feast? Who says healthy eating has to be boring.
Have a terrific week!
Shake It Up! Pork chops or turkey cutlets would be just as delicious with this lemon and thyme sauce.
- 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
- Preheat the oven to 350 degrees.
- Steam broccoli until crisp-tender.
- Heat a non-stick skillet over medium heat and spray generously with cooking spray.
- Season chicken with salt and pepper, then dredge in flour, knocking off excess.
- 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.
- Remove chicken to a plate and cover with foil.
- Place skillet back over medium high heat and add shallots, thyme, garlic, 1/2 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.
- Place chicken on a plate and spoon any remaining sauce over the top.
- Toss broccoli with remaining lemon juice and season with salt and pepper.
- Serve chicken with broccoli.
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
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