Chicken and Broccoli

Hah! Bet ‘cha thought I forgot, eh?

Not fargin’ hardly!

So, we’ve had Easter! I wore the Easter dress I bought a year ago that I needed a shoehorn to get into! It was slightly loose and I’m celebrating! I am currently in the Interior with my parents. My son arrived this evening and we made braised pork chops (recipe here – https://rabbbww.wordpress.com/2021/02/25/braised-pork-loin-chops/) and the butternut squash and carrots we had for Christmas – recipe here – https://rabbbww.wordpress.com/2020/12/09/roasted-squash-carrots-and-walnuts/… It was my mom’s bday, so that’s how we celebrated.

The pork chops were delish! and we’ve already loved all over the roasted squash and stuff. I would like to add that you should probably steam the carrots first. They spent 40 minutes in the oven and were still crunchy! But they were good! There were NO leftovers!

Those were some bigass pork chops!

Either way, it was really good and great to sit down with my parents and eat good food that won’t make my mom’s blood sugar go up! Or mine!

So shall we get to this chicken?


Ingredients

  • 4 boneless skinless chicken breast halves (6 ounces each)
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon pepper
  • 1 tablespoon olive oil
  • 4 cups fresh broccoli florets
  • 1 cup chicken broth
  • 1 tablespoon all-purpose flour
  • 1 tablespoon snipped fresh dill
  • 1 cup 2% milk

Directions

  • Sprinkle chicken with garlic salt and pepper. In a large skillet, heat oil over medium heat; brown chicken on both sides. Remove from pan.
  • Add broccoli and broth to same skillet; bring to a boil. Reduce heat; simmer, covered, until broccoli is just tender, 3-5 minutes. Using a slotted spoon, remove broccoli from pan, reserving broth. Keep broccoli warm.
  • In a small bowl, mix flour, dill and milk until smooth; stir into broth in pan. Bring to a boil, stirring constantly; cook and stir until thickened, 1-2 minutes. Add chicken; cook, covered, over medium heat until a thermometer inserted in chicken reads 165°, 10-12 minutes. Serve with broccoli.

Test Kitchen tipsIf you’re buying whole broccoli stalks, don’t throw out the stems! Peel away the tough outer portion and chop the center to use in soups and stir-fries or add to salads and slaws.Fresh sugar snap peas would also work well in this recipe; adjust the cooking time as needed.

Nutrition Facts

1 serving: 274 calories, 9g fat (2g saturated fat), 100mg cholesterol, 620mg sodium, 8g carbohydrate (4g sugars, 2g fiber), 39g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable, 1 fat.

In the reviews, several state that it’s either bland or the dill is overpowering. A lot of changes were made that would make the calories and fat go up, a lot added seasoned salt and garlic to the gravy. Appears to be something to experiment with!

And thar ya go!

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