CenterPost > Recipes > Chicken with Broccoli and Garlic Sauce

Need dinner in less than 30 minutes and 300 calories? This healthy recipe is perfect. Try using fast-cooking brown rice, it is still a whole grain!

This recipe is heart healthy. This recipe is diabetes friendly.

Yield: 4 servings

2 tsp olive oil

1 pound uncooked boneless, skinless chicken breasts, cut into 1-inch pieces

thyme to taste

black pepper to taste

3 (or more) medium garlic cloves

2 cups broccoli florets

1 ½ cup reduced-sodium chicken broth, divided

1 ½ Tbsp cornstarch

2 cups cooked brown rice, kept hot

Heat oil in a large skillet over medium-high heat. Place chicken on a plate and season with thyme and pepper. Add garlic to skillet and cook, stirring, 1 minute. Add chicken to skillet and cook until browned on all sides, stirring frequently, about 3 minutes.

Add broccoli to skillet, cover and cook 2 minutes. Add 1 cup broth, cover and simmer until chicken is cooked through, about 5 minutes.

In a cup, dissolve cornstarch in remaining ½ cup broth and add to skillet. Stir until mixture thickens and then serve over rice.

Nutrition Facts (per serving): Calories: 273, Fat: 4 grams, Saturated fat: 0.5 grams, Cholesterol: 76 mg, Sodium: 274 mg, Carbohydrate: 29 grams, Fiber: 3 grams, Protein: 31 grams