Heart-Healthy Chicken with Broccoli
Elevate your weeknight meals with this Heart-Healthy Chicken with Broccoli recipe, a flavorful and nutritious dish designed for wellness without compromising on taste. Featuring tender, perfectly seasoned chicken breasts paired with vibrant, crisp broccoli florets, this dish is cooked in a zesty garlic and lemon-infused sauce that highlights its rich Mediterranean-inspired flavors. Crafted with heart-friendly staples like olive oil, low-sodium chicken broth, and herbs like oregano and thyme, this recipe is packed with antioxidants and lean protein. Ready in just 35 minutes, it's perfect for busy schedules and ideal for serving over a bed of wholesome grains like brown rice or quinoa. Whether you're looking for a quick dinner idea or a health-conscious meal solution, this dish is sure to satisfy both your taste buds and your wellness goals.
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Recipe Information
Ingredients
- 2 pieces (about 1 pound) boneless, skinless chicken breasts
- 4 cups broccoli florets
- 2 tablespoons olive oil
- 1 cup low-sodium chicken broth
- 1 tablespoon lemon juice
- 2 cloves (minced) garlic
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 0.5 teaspoon dried thyme
- 0.5 teaspoon black pepper
- 0.25 teaspoon salt
- 2 tablespoons (chopped) fresh parsley
Instructions
Begin by seasoning the chicken breasts with salt, black pepper, onion powder, dried oregano, and dried thyme. Rub the seasonings evenly over the chicken and set aside.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the chicken breasts to the pan and cook for 5-7 minutes per side, or until fully cooked and golden brown. Ensure the internal temperature reaches 165°F (75°C). Remove the chicken from the skillet and keep warm.
In the same skillet, add the remaining tablespoon of olive oil. Add the minced garlic and sauté for about 1 minute until fragrant.
Pour in the low-sodium chicken broth and lemon juice. Bring to a simmer while scraping the bottom of the skillet with a wooden spoon to deglaze the pan and lift any flavor particles from the chicken.
Add the broccoli florets to the skillet. Cover and cook for about 3-4 minutes until the broccoli is bright green and tender-crisp.
Return the cooked chicken breasts to the skillet. Spoon some of the sauce over them and allow to heat through, about 2 minutes.
Sprinkle with fresh parsley before serving for a burst of flavor and a fresh finish.
Serve the chicken and broccoli with its sauce over a bed of brown rice or a heart-healthy grain, if desired.
Nutrition Facts
Calories |
1880 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.5 g | 79% | |
| Saturated Fat | 13.5 g | 68% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 771 mg | 257% | |
| Sodium | 1446 mg | 63% | |
| Total Carbohydrate | 24.7 g | 9% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 5.8 g | ||
| Protein | 297.2 g | 594% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 322 mg | 25% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 2476 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
