Chicken & Broccoli with Dill Sauce
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