One-pan meals tend to be my go-to choice when I’m looking for a quick-and-easy weeknight dinner. Actually, now that I think about it, I make one-pot meals on most weeknights, too. They’re simple and easy to execute, and I love how you’re able to develop a ton of complex flavor in such a short amount of time. Take this healthy chicken and broccoli recipe, for example. All you need is some chicken, a few veggies, and a simple sauce to create a tasty dinner (all without the depressing mountain of dirty pots and pans, I might add). Sound just about right to me!
While all the components are simple, they’re actually pretty important, too. You see, when you’re planning a one-pot meal, you have to think about how everything comes together. The key is building those layers of flavor as you cook. If you don’t know how to do that, don’t fret!
I’ve developed a fool-proof method for making sure that flavors develop in a one-skillet meal: it’s all about a good sauce. You won’t have to work too hard, and you certainly won’t have to spend all night chopping additional ingredients. All you need is a few featured ingredients (like chicken and broccoli) and you can let the sauce do the work for you.
The Essential Sauce
The Teriyaki-inspired sauce in this healthy chicken and broccoli recipe is really the secret to tying all of the ingredients together. You start with a superfood veggie: broccoli. Along with its tender-crunchy flavor, you’ll benefit from a host of health benefits. Then, add in some protein-packed chicken. It just needs a few short minutes in a hot skillet to develop a crisp and flavorful exterior.
Finally, the magic happens when you add the sauce to those two components. This homemade Teriyaki sauce only requires a few ingredients to make (and you can use soy sauce if you don’t have time to make your own). It works perfectly to create a happy marriage between your protein and fiber. For all you spicy food lovers out there: consider adding the optional Sriracha to your sauce. It won’t add many calories, but it will certainly kick things up a notch.
And, really, that’s what it’s all about! Making healthy meals that are full-flavored and taste better than the high-calorie alternative. Because why should you opt for high-sodium, fat-filled take-out when you can make a better meal at home for just about the same effort? The answer is, you shouldn’t! You’ll feel great after eating a meal like this healthy chicken and broccoli recipe (and, did I mention the lack of dishes for cleanup afterward?).
So whip up some brown rice or quinoa as a side and get to serving. If you want my unsolicited advice, make enough so you have leftovers. This dish almost tastes better the next day and makes a perfect topping for a lunch salad, whole-wheat tortilla wrap, or just by itself. You’ll thank me later!
Servings: 4 | Serving Size: 1 cup | Calories: 130 | Total Fat: 3g | Saturated Fat: 1g | Trans Fat: 0g | Cholesterol: 62mg | Sodium: 227mg | Carbohydrates: 5g | Fiber: 2g | Sugar: 2g | Protein: 21g | SmartPoints: 2
Ingredients
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Chicken and Broccoli Dinner
- 1 tablespoon extra-virgin olive oil
- 3 (4-6 ounce) boneless, skinless chicken breasts, chopped into large bite-sized pieces
- 2 cups broccoli florets
- 2 cloves garlic, minced
- 1/2 cup chopped yellow onion
- 1/2 cup sliced celery
- 1/4 cup chicken broth, or water
- 1/4 teaspoon kosher or sea salt
- 1/4 teaspoon black pepper
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Sauce
- 1/4 cup teriyaki or lite soy sauce (Teriyaki recipe)
- 2 tablespoons sriracha, more or less to taste
Directions
- Add olive oil to a skillet over medium heat and brown the chicken on all sides, about 8 minutes. Remove the chicken and set aside. Add broccoli florets and lightly sauté until slightly tender. Remove broccoli and set aside.
- Add the onion and celery to the skillet and cook for 5 to 8 minutes, until the celery has softened , and the onion is translucent. Add the garlic and cook for 30 seconds, until fragrant. Add the broth (or water), chicken, and broccoli back to the skillet along with the salt and pepper. Cook ingredients for about 5 more minutes, until chicken is heated through.
- For sauce, whisk together ingredients and add to the pan for the last minute of cooking time. Serve and enjoy!
If you really enjoyed this recipe then you’ll love these healthy chicken recipes:
If you’re looking for more quick and easy skillet meals that also happen to be healthy, you’ve come to the right place. Follow us on Facebook or Instagram to get inspiration delivered to your newsfeed. Or, subscribe to our newsletter and it’ll be delivered right to you!
Editor’s Note: Originally published Oct 22, 2015
The post One-Skillet Chicken and Broccoli appeared first on Skinny Ms..
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