Thursday, October 21, 2010

Garlic and Lemon Chicken with Broccolini

I don't think I'll have it for breakfast (I'm no Cameron Diaz or Michael Dickerson), but it sounds like a yummy healthy dinner with leftovers for lunch!
This only serves 2 though, so if you want those leftovers and you're cooking for more than just your self, double up!
vegetable-oil cooking spray 
1 tablespoon olive oil 
1 4 oz boneless, skinless chicken breast, cut into 1 1/2-inch cubes 
1 cup Broccolini, thinly sliced 
1 teaspoon salt 
1/2 teaspoon garlic powder 
1/4 teaspoon freshly ground pepper 
1 tablespoon all-purpose flour 
1 cup cooked brown rice 
2 cloves garlic, chopped 
1 tablespoon grated lemon zest 
1 whole egg plus 1 egg white, scrambled 
3 tablespoons fresh lemon juice 
1/2 cup fat-free low-sodium chicken broth 
1 tablespoon parsley, chopped

Spray a large skillet with cooking spray and heat over high heat. Add oil. Sprinkle chicken and Broccolini with salt, garlic powder and pepper; add to skillet. Cook, stirring occasionally, until chicken begins to brown, 2 to 3 minutes.
Add flour and cook, stirring continuously, 1 minute more. Add rice, garlic and lemon zest; cook 2 to 3 minutes more. Add eggs, stirring vigorously until egg is cooked and chicken is no longer pink in the center, 1 to 2 minutes. Remove from heat and add juice, broth and parsley.

1 comment:

Quinn said...

Wait, you aren't Michael Dickerson? Who's blog is this?