Real Food for Real Life

Wednesday, January 23, 2013

Another semi-bust...

Lemon Chicken with Broccoli
 A busy weeknight and feeling completely uninspired for dinner, I browsed the Weight Watchers recipes online and hound one for Lemon Broccoli Chicken.  It was easy, I had everything on hand, and it was similar to dishes we eat and enjoy, so I went with it.  It was indeed easy, and it was  similar to other dishes we have enjoyed, but similarity did not equal enjoyment and satisfaction.  The lemon flavor was surprisingly underwhelming, and being made with no butter or parmesan, actually suffered from being TOO low fat.  Stirring a tablespoon of butter into the pan just before serving would have tightened up the sauce and given it the proper "mouth feel," and for only an additional one point per serving.  This dish is so low point that it had room to spare for the indulgence.  Thank goodness for the 4 point glass of wine!

I will probably make this again, but I will add the butter and increase the amount of lemon juice.

Lemon Chicken with Broccoli

On a plate, combine 1 1/2 tablespoons of flour, 1/4 teaspoon of salt and pepper; add chicken and turn to coat.  Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.  Put 1 cup of broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.   In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of flour and 1/4 teaspoon of salt; add to skillet and bring to a simmer over low heat.   Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and lemon zest; heat through.   Remove skillet from heat and stir in parsley and lemon juice; toss to coat. Yields about 1 cup per serving.

WW PointsPlus Vale:  Lemon Chicken with Broccoli, 4 points, 1 scant cup whole grain spaghetti, 4 points, one glass of white win, 4 points


  1. Thanks for taking this on a test drive . . . . just a little pat of butter (and win) makes all the difference!


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