Lemon-garlic chicken with broccoli and parsley
Savor the flavorful combination of lemon-garlic chicken paired with fresh broccoli in this simple yet delicious recipe. Made with tender chicken breasts, fragrant garlic, zesty lemon, and vibrant parsley, this dish offers a healthy, protein-packed meal. Perfect for weeknight dinners!
- 02 Apr 2024
- Cook time 15 min
- Prep time 15 min
- 4 Servings
- 11 Ingredients
Lemon-garlic chicken with broccoli and parsley is a delightful and healthy dish that pairs tender chicken with fresh, zesty flavors. This dish is not only packed with protein and nutrients, but it's also quick and easy to make, making it perfect for a weeknight dinner.
Ingredients:
Instructions:
- In a shallow dish, combine the flour, salt, and black pepper. Mix well to ensure they are evenly distributed.
- Dredge the chicken breast cutlets in the seasoned flour, ensuring each piece is evenly coated. Shake off any excess flour.
- Heat the olive oil in a large skillet over medium-high heat.
- Once the oil is hot, add the chicken cutlets to the skillet. Cook for about 4-5 minutes on each side, or until the chicken is golden brown and cooked through. Remove the chicken from the skillet and set aside.
- In the same skillet, add the minced garlic and sauté for about 1 minute, or until fragrant.
- Pour in the chicken broth, stirring to scrape up any brown bits from the bottom of the skillet. Bring the mixture to a simmer.
- Add the broccoli florets to the skillet with the simmering broth. Cover and cook for about 5-7 minutes, or until the broccoli is tender but still bright green.
- Return the cooked chicken to the skillet, nestling it among the broccoli. Spoon some of the sauce over the chicken to coat.
- Allow the chicken to heat through, about 2-3 minutes.
- Stir in the lemon zest and lemon juice, making sure they are well incorporated into the sauce.
- Sprinkle the chopped fresh parsley over the top of the dish.
- Serve the lemon-garlic chicken and broccoli immediately, spooning some of the sauce over each plate for extra flavor. Enjoy your delicious and healthy dish!
Tips:
- Make sure to evenly coat the chicken breasts with the flour, salt, and pepper mixture to ensure a consistent crust and flavor.
- Sear the chicken breasts over medium-high heat to get a golden-brown color and seal in the juices, which will keep the chicken tender.
- For a more intense lemon flavor, you can add an extra teaspoon of lemon zest.
- Blanch the broccoli for 1-2 minutes before adding it to the pan to lock in its vibrant green color and ensure it cooks evenly.
- Garnish with additional fresh parsley for an extra burst of freshness.
- Serve with a side of cooked quinoa or brown rice to make it a well-rounded meal.
Once you’ve given this Lemon-garlic chicken with broccoli and parsley a try, it’s sure to become a staple in your recipe rotation. The freshness of the lemon zest and parsley combined with the savory flavors of garlic and chicken make for a wonderfully balanced dish. Enjoy this nutritious and flavorful meal!
| Nutrition Facts | |
|---|---|
| Serving Size | 230 grams |
| Energy | |
| Calories 140kcal | 6% |
| Protein | |
| Protein 22g | 15% |
| Carbohydrates | |
| Carbohydrates 7g | 2% |
| Fiber 1.33g | 3% |
| Sugar 0.96g | 1% |
| Fat | |
| Fat 4.73g | 6% |
| Saturated 0.82g | 3% |
| Cholesterol 60mg | - |
| Vitamins | |
| Vitamin A 20ug | 2% |
| Choline 80mg | 15% |
| Vitamin B1 0.13mg | 11% |
| Vitamin B2 0.22mg | 17% |
| Vitamin B3 9mg | 57% |
| Vitamin B6 0.80mg | 47% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 0.23ug | 10% |
| Vitamin C 44mg | 50% |
| Vitamin E 0.58mg | 4% |
| Vitamin K 80ug | 64% |
| Minerals | |
| Calcium, Ca 40mg | 3% |
| Copper, Cu 0.11mg | 0% |
| Iron, Fe 1.06mg | 10% |
| Magnesium, Mg 36mg | 9% |
| Phosphorus, P 240mg | 19% |
| Potassium, K 520mg | 15% |
| Selenium, Se 22ug | 38% |
| Sodium, Na 550mg | 37% |
| Zinc, Zn 0.92mg | 8% |
| Water | |
| Water 200g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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