Chicken with Broccoli and Garlic Sauce Recipe

This colorful dish combines sweet and salty flavors to create a low calorie chicken recipe sure to work itself into your weekly dinner rotation.

Ingredients

  • 1 lb boneless, skinless chicken breasts, cut into 1-inch pieces
  • 1/4 tsp dried thyme
  • Black pepper to taste
  • 2 tsp olive oil
  • 1 small onion, chopped
  • 4 garlic cloves, chopped
  • 2 cups broccoli florets
  • 1/2 cup chopped red bell pepper
  • 1 1/2 cups reduced-sodium chicken broth, gluten-free if needed
  • 1 1/2 Tbsp cornstarch
  • 1 Tbsp soy sauce, gluten-free if needed
  • 2 cups cooked brown rice, kept hot

Directions

  1. Season chicken with thyme and black pepper, and set aside. Heat oil in a large skillet over medium-high heat until hot. Add onion and garlic and cook, stirring, for 2 minutes. Add chicken and cook until browned on all sides, stirring frequently, about 3 minutes.
  2. Add broccoli and bell pepper to skillet. Cover and cook for 2 minutes. Add 1 cup of broth. Cover and simmer until chicken is cooked through, about 5 minutes.
  3. In a cup, dissolve cornstarch in remaining 1/2 cup of broth. Add soy sauce; stir and add to skillet. Stir until mixture thickens, about 3 minutes. Serve over rice.

Nutrition Facts

Serving Size

Amount Per Serving

Calories
295
% Daily Value*
  • Total Fat
    5g
    8%
  • Saturated Fat
    1g
    5%
  • Cholesterol
    66mg
    22%
  • Sodium
    527mg
    22%
  • Total Carbohydrate
    31g
    10%
  • Dietary Fiber
    3g
    12%
  • Sugars
  • Protein
    32g
    64%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calories needs.