Lemon Chicken with Broccoli

Health score
13%
Lemon Chicken with Broccoli
60 min.
6
236kcal

Suggestions


Are you looking for a delicious and nutritious meal that the whole family will love? Look no further than this delightful Lemon Chicken with Broccoli! This dish is not only packed with flavor but also offers a healthy balance of protein, carbs, and fats, making it a perfect choice for lunch or dinner.

The combination of tender chicken breast, vibrant broccoli, and zesty lemon creates a refreshing taste that will brighten up your dining table. With just a hint of garlic and a crunchy topping of crushed butter-flavor crackers, each bite is a delightful experience. Plus, the creamy sauce made from reduced-fat cream of chicken soup and skim milk adds a rich texture without the guilt.

This recipe is incredibly easy to prepare, taking only about 60 minutes from start to finish. It serves six, making it ideal for family gatherings or meal prep for the week ahead. Whether you're a seasoned cook or a kitchen novice, you'll find that this Lemon Chicken with Broccoli is straightforward and rewarding to make.

So, roll up your sleeves and get ready to impress your loved ones with this wholesome and flavorful dish. Your taste buds will thank you!

Ingredients

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

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan

Directions

  1. Heat oven to 35
  2. Spray rectangular baking dish, 13x9x2 inches, with cooking spray. Cook and drain pasta as directed on package.
  3. 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.
  4. Remove skillet from heat; stir in pasta and remaining ingredients. Spoon chicken mixture into baking dish.
  5. Sprinkle with crumb mixture.
  6. 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%