Contributed By: kelly614
Weight Watcher's
Thick, garlicky gravy smothers golden chicken and tender-crisp broccoli in this Chinese dish. It's so easy, it may just become a weekly staple.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Asian
Nutrition Content: Low Fat
Meal Type: Entree
Ingredients
2 tsp Olive oil
3 Medium garlic clove(s), minced, or more to taste
1 pound Uncooked chicken breast, boneless and skinless, cut into 1-inch pieces
1 tsp Dried thyme, or 2 tbsp fresh minced thyme, or to taste
1/2 tsp Table salt
1/4 tsp Black pepper
2 cup Broccoli, florets
1 1/2 cup Canned chicken broth, reduced-sodium
1 1/2 tbsp Cornstarch
2 cup Cooked brown rice, kept hot
Preparation
Heat oil in a large skillet over medium-high heat. Add garlic and cook 1 minute. Season chicken with thyme, salt and pepper and add to skillet. Cook until browned on all sides, stirring frequently, about 3 minutes.
Add broccoli to skillet, cover and cook 2 minutes. Add 1 cup of broth, cover and simmer until chicken is cooked through, about 5 minutes.
Dissolve cornstarch in remaining 1/2 cup of broth and add mixture to skillet. Simmer until mixture thickens, stirring constantly, about 1 minute. Serve over rice. Yields about 1 cup of chicken mixture and 1/2 cup of rice per serving.
Cook's Notes
Nutrition Information
Calories: 271
;
Total Fat: 2 g
;
Saturated Fat: 1 g
;
Polyunsaturated Fat: 1 g
;
Carbohydrates: 29 g
;
Protein: 31 g
;
Vitamin A: 81 RE
;
Vitamin C: 49 mg
;
Calcium: 57 mg
;
Sodium: 506 mg
;
Iron: 2 mg
;
Fiber: 4 g