Broccoli Lemon Chicken

By Kay MacInnis

This is one of those easy recipes that you keep in the front of your recipe file. There are a few recipes that are the standards and this is one.

I have modified this basic recipe so many times — sometimes I use a salt-free Greek seasoning to change the dish; sometimes I add capers and tomatoes and leave the lemon out. It can be changed based on what you have on hand. The idea is to make changes in old recipes you have and try to find some ways to modify the recipes and make them healthier.

Start with purchasing a healthier version of the ingredients in the recipe – buy smaller amounts than what is recommended, and then change the ingredients. If the recipe calls for salt, maybe use half of what is called for. If you are really wanting to push it, leave out the salt. You could add a little salt at the table if needed (but try not to). Try using lemon, lime, and some of the infused vinegars and oils to add additional flavors.

This recipe is great with orzo, quinoa or brown rice. If you haven’t tried farro yet, this would be good to pair with the farro.

Best in health!

Ingredients:

• 1 low-sodium chicken-flavored bouillon cube
• 3/4 cup hot water
• 4 chicken breasts, skinned
• 1 small onion, sliced
• 1 lb. fresh broccoli, cut into spears
• 1/2 tsp. garlic powder
• 1 tsp. basil leaves
• 1 1/2 tsp. salt-free lemon-pepper seasoning
• lemon zest

Directions:

• Dissolve bouillon in hot water and set aside.
• Spray skillet with nonstick vegetable cooking spray.
• Brown chicken breasts on each side, about 2 minutes.
• Reduce heat to medium; add garlic powder, basil leaves and 1 tsp. of the salt-free lemon-pepper seasoning.
• Add dissolved bouillon. Cover and simmer 10 minutes.
• Add broccoli spears with remaining 1/2 tsp. seasoning.
• Reduce heat to low; cover and cook 5 minutes.
• Uncover and continue cooking for 5 minutes more, or until broccoli is tender.
• Garnish with lemon zest.

Yield: 4 servings

Nutritional analysis: 318 Calories, 6.5 grams fat, 28 grams protein, 7.4 gram carbohydrate, 169 mg. sodium.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

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