Chicken & Broc­coli with Dill Sauce

Simple & Delicious - - ON THE MENU -

TAKES: 30 min. MAKES: 4 serv­ings

Serve this dish with a side of cous­cous or rice for a com­plete meal, or add some mush­rooms or car­rots for ex­tra veg­gies. —Kallee Krong-Mccreery, Es­con­dido, CA

4 bone­less skin­less chicken

breast halves (6 oz. each) 1/2 tsp. gar­lic salt

1/₄ tsp. pep­per

1 Tbsp. olive oil

4 cups fresh broc­coli flo­rets 1 cup chicken broth

1 Tbsp. all-pur­pose flour 1 Tbsp. snipped fresh dill 1 cup 2% milk

1. Sprin­kle chicken with gar­lic salt and pep­per. In a large skil­let, heat oil over medium heat; brown chicken on both sides. Re­move from pan.

2. Add broc­coli and broth to same skil­let. Cover and sim­mer un­til broc­coli is just ten­der, 3-5 min­utes. Us­ing a slot­ted spoon, re­move broc­coli from pan, re­serv­ing broth.

3. Mix the flour, dill and milk un­til smooth; stir into broth. Bring to a boil, stir­ring con­stantly, un­til thick­ened, 1-2 min­utes. Add the chicken; cook, cov­ered, over medium heat un­til chicken reaches 165¡, 10-12 min­utes. Serve with broc­coli.

PER SERV­ING 274 cal., 9g fat (2g sat. fat), 100mg chol., 620mg sod., 8g carb. (4g sug­ars, 2g fiber), 39g pro.

Di­a­betic ex­changes: 5 lean meat, 1 veg­etable, 1 fat.

29 less than 300 calo­ries

Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.