Lemon Dill Chicken with Oven Roasted Broccoli
Last night, for the first time in too long, Julie and I got in the kitchen together and made dinner. We have a knack for turning out some pretty darn yummy meals when we cook, and last night was no exception.
I didn’t start back on Weight Watchers officially until today, but some of the recipes that work with the program are pretty darn good, and this meal contained two recipes, both of which rocked! We had Lemon & Dill Chicken, and Oven Roasted Broccoli (and if I’m being honest, mashed potatoes on the side).
The chicken was fork tender, savory, and loaded with flavor. I wasn’t sure what to expect with the broccoli. I’ve seen the recipe on Pinterest many times, and everyone raved about it each time it was pinned. Now that I’ve tried it, I can tell you, it was no exaggeration when Pinners called it the best they’d eaten. It was light, healthy, and loaded with flavor.
Here are the recipes. As always, you can click on the title of each recipe and follow it to the site where it originated.
4 boneless, skinless chicken breasts, (1-1 1/4 pounds)
Salt & freshly ground pepper, to taste
3 teaspoons extra-virgin olive oil, or canola oil, divided
1/4 cup finely chopped onion
3 cloves garlic, minced
1 cup reduced-sodium chicken broth
2 teaspoons flour
2 tablespoons chopped fresh dill, divided
1 tablespoon lemon juice
*Note – the recipe did not call for it, but after a taste of the sauce, I did add some fresh lemon zest to kick the flavor up a notch. Perfect!
Season chicken breasts on both sides with salt and pepper. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a plate and tent with foil.
Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan. Add onion and garlic and cook, stirring, for 1 minute. Whisk broth, flour, 1 tablespoon dill and lemon juice in a measuring cup and add to pan. Cook, whisking, until slightly thickened, about 3 minutes.
Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Season sauce with salt and pepper and spoon over the chicken. Garnish with the remaining 1 tablespoon chopped fresh dill.
Makes 4 Servings
Nutritional Info Per Serving: 173 calories; 6 g fat; 64 mg cholesterol; 3 g carbs; 24 g protein;
0 g fiber; 236 mg sodium
Note: This is a variation on a recipe I found on Pinterest. You can click the title above and be taken to the original link. It appears to have originated from The Barefoot Contessa. I played a little fast and loose with the ingredients, and what I share below is my version of the recipe. Great stuff!
Preheat oven to 425. Line a baking sheet with foil.
Rinse the contents of one bag of frozen broccoli in a colander under hot water until thawed. Pat thoroughly with a paper towel to lift excess moisture.
Spread broccoli on baking sheet. Sprinkle with salt, pepper, minced garlic, and about 1 tablespoon of fresh lemon zest. Toss well to coat evenly. If desired, you can add a tablespoon of olive oil, but if you’re counting points like me, track this.
Bake on center rack for 20-25 minutes.
That’s it! No butter for us, but you could use some butter if desired (again, track this if you’re trying to eat healthy), With no butter on ours, it was a zero points side dish, in Weight Watchers speak.
The flavors in these dishes was sooo fantastic – they just ‘popped’ in your mouth. Served with a good Pinot Grigio, and we had a perfect dinner to start our girls night!
Enjoy!
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OMGood Food! 