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
1. Sprinkle chicken with garlic salt and pepper. In a large skillet, heat oil over medium heat; brown chicken on both sides. Remove from pan.
2. Add broccoli and broth to same skillet; bring to a boil. Reduce heat; simmer, covered, until broccoli is just tender, 3 to 5 minutes. Using a slotted spoon, remove broccoli from pan, reserving broth. Keep broccoli warm.
3. 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 to 2 minutes. Add chicken; cook, covered, over medium heat until a thermometer inserted in chicken reads 165°, 10 to 12 minutes. Serve with broccoli.
TOTAL TIME: Prep/Total Time: 30 min.
YIELD: 4 servings.
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.