Savory Chicken and Broccoli

While I love a sweet chicken and broccoli dish with honey and soy sauce, sometimes I need a less carbohydrate-laden option.  This dish is exactly that!  This dinner provides 16 grams of protein, 8 grams of fat, and 11 carbs at only 179 calories per serving (and is full of flavor so you won’t miss the honey)!

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  • 2 T extra virgin olive oil
  • 1 bunch green onions, chopped into two inch pieces
  • 8 oz boneless skinless chicken breast, cut into bite-sized pieces
  • 3 C broccoli (about 2 medium sized heads), roughly chopped
  • four to six cloves of garlic, minced
  • 1 packet McCormick brown gravy
  • 1 T garlic chili sauce
  • 1/2 tsp Dynasty Black Bean Garlic Sauce
  • 1/5 T soy sauce

Set a large cast iron skillet over medium-high flame to heat two tablespoons of extra virgin olive oil.  Once the oil is hot, add your green onions.  Reduce the heat to low to medium.  You want to get a little caramelization going, but green onions burn easier than others, so keep a watchful eye.

Once your green onions are a bit caramelized (and smelling amazing) remove them from the skillet and set aside.  Next increase the heat to medium-high, and add your boneless skinless chicken pieces, 1/2 tsp of black bean garlic sauce, and 1/2 T of soy sauce.  Allow the chicken to sear for about two minutes (give or take) on both sides.  Put the chicken on a plate and set aside (you will return it to the skillet near the end to allow it to finish cooking).

Empty the contents of the gravy packet into a bowl, and gradually add one cup of water (after adding the first splash of water I usually whisk until all of the powder has dissolved before adding more).  Lower the heat to medium, and add your broccoli to the skillet along with your minced garlic and garlic chili sauce.  The garlic will cook quickly; stir the broccoli, and allow the garlic to saute for no longer than one minute.  When you can smell the garlic, add the gravy mixture to the skillet to prevent the garlic from burning.  Put a lid on the skillet and reduce heat to low.  Allow the broccoli to steam until tender-crisp.  Generally when you steam broccoli in a pan, three minutes will get you there, but I find that you can allow it to simmer in the gravy for five to ten minutes (again, just keep an eye on it).

Finally return the green onions and the chicken to the skillet.  Remove the lid, return to medium heat, and allow your chicken to finish cooking.  Length of cooktime will depend upon the size of your pieces of chicken (mine took about three or four minutes).

Serve with rice or just fill up a bowl.  I opted for two servings as my goal was to keep my carbohydrate intake low.  Even at two full servings, this dish is a wonderfully light meal.  I hope you’ll enjoy it as much as we did!

tcab

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 179
% Daily Value *
Total Fat 8 g 13 %
Saturated Fat 1 g 5 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 38 mg 13 %
Sodium 571 mg 24 %
Potassium 295 mg 8 %
Total Carbohydrate 11 g 4 %
Dietary Fiber 3 g 11 %
Sugars 2 g
Protein 16 g 32 %
Vitamin A 28 %
Vitamin C 121 %
Calcium 16 %
Iron 9 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
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2 thoughts on “Savory Chicken and Broccoli

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