Saturday, February 4, 2012

Orange Chicken and Broccoli

I still have a bunch of broccoli to use up from the produce basket we purchased almost 2 weeks ago.

We have had kale, brussels sprouts, and cauliflower - experimenting with some new recipes and some old trusted one. One bunch of broccoli was used for a broccoli salad (craisins, sliced almonds, onions and mayo dressing). The other has waited patiently in the soda frig in the garage.

I tried a new weight watchers recipe - with a few changes. The original recipe is Lemon Chicken and Broccoli. I had oranges to use from the produce basket too so I made substitutions for the zest and juice. It was pretty good! I will definitely make this one again. And it was only 5 points (without the rice - that added another 5 - but that is basically a full meal - add some fresh veggies or tonight we had some pickled beets - and you have a meal).

Orange Chicken with Broccoli (4 servings - 5 Points Plus each)
1 lb boneless skinless chicken breast
2 1/2 Tbsp all purpose flour (divided)
1/2 tsp salt
1/4 tsp black pepper
2 tsp olive oil
1 1/2 cup fat free chicken broth
1 tsp minced garlic
2 1/2 cup uncooked broccoli, small florets and cut up stems
2 tsp orange zest
Juice of one orange

Cut chicken into thin slices or bite size pieces. Place in a large bowl and toss with the flour, sale and pepper.
Heat olive oil in a large skillet until water sizzles. Place chicken in skillet in a single layer and cook until lightly browned - about 5 minutes - turning as needed. Remove to a plate.
Put 1 cup of the broth and the garlic in the skillet and bring to a boil, scraping the browned chicken pieces from the skillet. Add broccoli, cover and cook 1 minute.

In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon flour and 1/4 teaspoon salt, add to skillet and bring to a simmer over low heat.

Cover and cook until broccoli is crisp tender and the sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and orange zest; heat through.

Remove skillet from heat and stir in orange juice.

Serve over rice.

I should have taken some photos but didn't - maybe next time.

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