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Healthy Chicken and Broccoli

Servings 4
Calories 212 kcal

Ingredients
  

  • 1.39 lbs Chicken tenderloins
  • 2-3 heads of Broccoli
  • 1 tbsp Sesame oil 14 grams
  • 1 tsp White vinegar
  • 1/2 cup Chicken broth or 3 grams of Chicken bouillon base with 1/2 cup of water
  • 1 tbsp Swerve brown sugar 12 grams
  • 1 tbsp Soy Sauce low sodium will work fine
  • 1 tsp Crushed Garlic
  • 1 tbsp Whole wheat flour 7 grams
  • Salt and pepper to taste

Instructions
 

  • Take out your chicken if it is frozen and allow it to thaw.
  • Preheat your oven to 400 degrees.
  • In a bowl, combine the soy sauce, garlic, brown sugar, white vinegar, chicken broth, and sesame oil.
  • In a separate bowl toss the chicken with the flour, salt, and pepper.
  • Coat a large pan with cooking spray and place the chicken into the pan. Saute the chicken until browned and cooked. This will take no longer than 3 minutes (be careful not to overcook the chicken)
  • Now place the chicken into a baking dish, top with the sauce, and bake for 20 minutes.
  • While the chicken is baking you can steam the broccoli in a pot of boiling water.
  • Once the chicken is done, take it out and let it cool.
  • Dice up the chicken in the baking dish.
  • Now you may add the broccoli into the dish if you plan to eat it all in one sitting, or keep it separate so it stays fresh and does not get mushy (my preference)
  • Divide into 4 servings, add rice, or greens, or not!! And enjoy!!

Notes

Nutrition Facts
Serving Size 164 grams
Servings Per Container 1

Amount Per Serving
Calories 212 Calories from Fat 39.6
% Daily Value*
Total Fat 4.4g 7%
Saturated Fat 0.5g 3%
Trans Fat 1.5g
Cholesterol 97mg 32%
Sodium 538.5mg 22%
Total Carbohydrate 8.3g 3%
Dietary Fiber 1.6g 6%
Sugars 1g
Protein 38.4g 77%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.