Parmesan lemon chicken & broccoli

Parmesan lemon chicken & broccoli is a gluten free and primal recipe with 2 servings. For $3.56 per serving, this recipe covers 47% of your daily requirements of vitamins and minerals. One portion of this dish contains approximately 62g of protein, 24g of fat, and a total of 553 calories. This recipe from Running to the Kitchen has 5321 fans. It works well as a pretty expensive main course. From preparation to the plate, this recipe takes roughly 22 minutes. If you have broccoli crown, yellow onion, Salt & Pepper, and a few other ingredients on hand, you can make it. With a spoonacular score of 99%, this dish is tremendous. If you like this recipe, take a look at these similar recipes: 20 Minute One Pan Lemon Parmesan Chicken and Broccoli, Sheet Pan Lemon Chicken with Parmesan Roasted Broccoli, and The Best Broccoli Ever (Parmesan-Lemon Roasted Broccoli).

Servings: 2

Preparation duration: 10 minutes

Cooking duration: 12 minutes

 

Ingredients:

1 large crown broccoli, washed and cut into florets

¼ cup chicken broth

1 tablespoon extra virgin olive oil

juice of 1 lemon

zest of 1 lemon

½ cup grated parmesan cheese

salt & pepper

1lb. boneless skinless chicken thighs cut into strips or chunks (breasts will work too)

1 small yellow onion, chopped

Equipment:

frying pan

Cooking instruction summary:

Place broccoli florets in a medium skillet with about ¼ cup of water, cover with a lid and turn to high heat. Bring water to a boil and cook for about 2 minutes. Drain water and set broccoli aside.While broccoli is cooking, heat olive oil in a large skillet over medium-high heat.Once hot, add the onions and cook for about 3 minutes, until softened.Season chicken generously with salt & pepper.Add chicken to the pan and cook for about 5-7 minutes until it's no longer pink.Add chicken broth, lemon zest, lemon juice to the pan and simmer for a minute or two.Add the broccoli and parmesan cheese to the pan and toss to combine.Serve and top with more parmesan cheese and lemon zest if desired.

 

Step by step:


1. Place broccoli florets in a medium skillet with about ¼ cup of water, cover with a lid and turn to high heat. Bring water to a boil and cook for about 2 minutes.

2. Drain water and set broccoli aside.While broccoli is cooking, heat olive oil in a large skillet over medium-high heat.Once hot, add the onions and cook for about 3 minutes, until softened.Season chicken generously with salt & pepper.

3. Add chicken to the pan and cook for about 5-7 minutes until it's no longer pink.

4. Add chicken broth, lemon zest, lemon juice to the pan and simmer for a minute or two.

5. Add the broccoli and parmesan cheese to the pan and toss to combine.

6. Serve and top with more parmesan cheese and lemon zest if desired.


Nutrition Information:

Quickview
553k Calories
61g Protein
24g Total Fat
25g Carbs
63% Health Score
Limit These
Calories
553k
28%

Fat
24g
37%

  Saturated Fat
7g
47%

Carbohydrates
25g
9%

  Sugar
7g
8%

Cholesterol
232mg
77%

Sodium
1005mg
44%

Get Enough Of These
Protein
61g
124%

Vitamin C
285mg
346%

Vitamin K
320µg
305%

Selenium
64µg
92%

Phosphorus
813mg
81%

Vitamin B6
1mg
81%

Vitamin B3
14mg
74%

Folate
212µg
53%

Vitamin B2
0.86mg
50%

Calcium
474mg
47%

Potassium
1634mg
47%

Vitamin B5
4mg
47%

Vitamin A
2147IU
43%

Manganese
0.74mg
37%

Zinc
5mg
37%

Fiber
8g
35%

Magnesium
132mg
33%

Vitamin B1
0.45mg
30%

Vitamin B12
1µg
29%

Vitamin E
3mg
26%

Iron
4mg
25%

Copper
0.31mg
16%

covered percent of daily need
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Food Trivia

To add nutrition, a lot of milk, juice, and yogurts enrich the food with EPA and DHA omega-3 fatty acids. In other words, your OJ contains fish oil.

Food Joke

A brain walks into a bar and says, "I'll have a pint of beer please." The barman looks at him and says "Sorry, I can't serve you." "Why not?" askes the brain. "You're already out of your head."

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