Lemon Chicken with Broccoli

Health score
12%
Lemon Chicken with Broccoli
60 min.
6
236kcal

Suggestions

Lemon Chicken with Broccoli is a delightful dish that brings together the zesty flavors of lemon with the tender goodness of chicken and the vibrant green broccoli. This recipe is a perfect choice for those seeking a balanced and flavorful meal, offering a harmonious blend of protein, carbohydrates, and vitamins.

The star of this dish is undoubtedly the chicken, which is marinated in a tangy lemon sauce, creating a burst of freshness with every bite. The addition of broccoli not only adds a beautiful pop of color but also provides a wealth of nutrients, making it a healthy and satisfying option.

To begin, the chicken is carefully cut into strips, ensuring even cooking and a delightful texture. It is then seasoned with garlic, a classic ingredient that adds depth and aroma to the dish. The uncooked farfalle pasta, known for its charming bow-tie shape, is prepared according to package instructions, providing a delightful canvas for the chicken and broccoli.

The real magic happens in the frying pan, where the chicken and garlic are cooked to perfection, creating a golden-brown exterior that seals in the juices. The broccoli, thawed and drained, is added to the mix, ensuring it retains its crispness and vibrant color.

The sauce, a harmonious blend of chicken broth, fat-free milk, lemon juice, and pepper, is the key to bringing all the flavors together. The condensed reduced-fat cream of chicken soup adds a creamy texture and a subtle savory note, enhancing the overall taste.

Once the ingredients are combined, the dish is transferred to a baking pan and topped with a delightful crumb mixture made from crushed butter-crackers and lemon peel. This adds a delightful crunch and a hint of citrusy aroma.

Baking the dish allows the flavors to meld and the chicken to become tender and juicy. The final result is a mouthwatering creation, perfect for a cozy family dinner or an impressive meal for guests.

This recipe is not only delicious but also provides a well-rounded nutritional profile. With a good balance of protein, fat, and carbohydrates, it offers sustained energy and satisfaction. The inclusion of broccoli adds fiber and essential vitamins, making it a healthy choice for those conscious of their diet.

In conclusion, Lemon Chicken with Broccoli is a delightful culinary creation that combines the best of flavors and textures. It is a dish that will please both the palate and the body, making it a wonderful addition to any meal repertoire.

Ingredients

  • ounces farfalle pasta uncooked (bow-tie)
  • 0.3 cup round buttery crackers crushed
  • teaspoon lemon zest grated
  • pound chicken breast boneless skinless cut into 1/4-inch strips
  • cloves garlic finely chopped
  • cups broccoli frozen thawed drained (from 1-pound bag)
  • cup chicken broth 
  • 0.5 cup skim milk fat-free (skim)
  • tablespoons juice of lemon 
  • 0.1 teaspoon pepper 
  • 10.8 ounces cream of chicken soup reduced-fat canned

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Heat oven to 350°. Spray rectangular baking dish, 13x9x2 inches, with cooking spray. Cook and drain pasta as directed on package.
  2. While pasta is cooking, mix crushed crackers and lemon peel in small bowl; set aside. Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Cook chicken and garlic in skillet 2 to 3 minutes, stirring frequently, until chicken is brown.
  3. Remove skillet from heat; stir in pasta and remaining ingredients. Spoon chicken mixture into baking dish.
  4. Sprinkle with crumb mixture.
  5. Cover and bake 25 minutes. Uncover and bake 10 to 15 minutes longer or until hot and bubbly.

Nutrition Facts

Calories236kcal
Protein37.26%
Fat23.03%
Carbs39.71%

Properties

Glycemic Index
35.38
Glycemic Load
8.05
Inflammation Score
-5
Nutrition Score
15.939565223196%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Luteolin
0.23mg
Kaempferol
2.3mg
Myricetin
0.03mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:236.43kcal
11.82%
Fat:5.98g
9.2%
Saturated Fat:1.53g
9.57%
Carbohydrates:23.21g
7.74%
Net Carbohydrates:21.7g
7.89%
Sugar:2.83g
3.15%
Cholesterol:53.84mg
17.95%
Sodium:631.05mg
27.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.77g
43.54%
Selenium:38.67µg
55.24%
Vitamin B3:8.84mg
44.19%
Vitamin C:29.8mg
36.12%
Vitamin B6:0.67mg
33.66%
Vitamin K:33.51µg
31.91%
Phosphorus:261.86mg
26.19%
Manganese:0.34mg
16.78%
Vitamin B5:1.52mg
15.24%
Potassium:493.81mg
14.11%
Vitamin B2:0.2mg
11.96%
Magnesium:41.85mg
10.46%
Vitamin B1:0.13mg
8.47%
Copper:0.17mg
8.42%
Iron:1.44mg
8.03%
Zinc:1.12mg
7.48%
Folate:29.21µg
7.3%
Vitamin A:341.09IU
6.82%
Calcium:63.75mg
6.38%
Fiber:1.51g
6.03%
Vitamin E:0.78mg
5.2%
Vitamin B12:0.28µg
4.62%
Vitamin D:0.3µg
2%