June 16 2022 recipe by Jill Wallentin![Jill Wallentin]()
, photo by Lenka Selinger![Lenka Selinger]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Lenka Selinger
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Skillet chicken breast with broccoli mash
Chicken cooked in a skillet has a homey feel to it. Add broccoli mash and you've got yourself comfort on a plate! This low carb meal ticks all our boxes: delicious, healthy, and easy. We like to call that a culinary hat trick!
USMetric
servingservings
Ingredients
Skillet chicken breast
- 2 (1 lb) 2 (450 g) chicken breast 8 oz (230 g) eachchicken breasts 8 oz (230 g) each
- salt and ground black pepper
- 2 tsp 2 tsp Italian seasoning (optional)
- 1 tbsp 1 tbsp butter or olive oil
Broccoli mash
- 1 lb (5 cups) 450 g (1.2 liters) broccoli
- 2 tbsp 2 tbsp butter or olive oil
- salt and ground black pepper to taste
- 2 tbsp 2 tbsp fresh basil or fresh parsley, finely chopped (optional)
- 1 1 garlic clove, mincedgarlic cloves, minced (optional)
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Making low carb simple
Instructions
Skillet chicken breast
- To speed up the cooking process, cut the chicken breasts lengthwise into thin cutlets.
- Season both sides of the chicken with salt, ground black pepper, and your seasoning of choice.
- Heat a large skillet over medium-high heat. Add the butter or oil to the skillet when hot. Carefully place the chicken breasts in the skillet and cook for about 4 minutes on each side. The chicken is ready to serve when it's no longer pink.
- If using fresh broccoli, chop the broccoli into small florets. Peel and cut the main stem into small pieces. Boil the broccoli in plenty of salted water for a couple of minutes – just enough to retain a slightly firm texture. Drain the broccoli, discarding the water, and let the broccoli steam off for a while to allow the excess moisture to evaporate.
- Blend broccoli with butter or olive oil, fresh herbs, and garlic (if using) in a food processor or with an immersion blender. If you prefer a chunkier texture, mash the broccoli with a fork or a potato masher. Season with salt and pepper to taste.
Broccoli mash
Tips
To make a quick and delicious sauce, add some heavy cream and more seasoning to the skillet when the chicken is almost cooked.
Spice it up! Try oregano, garlic, and rosemary for a Greek twist; Tex-Mex spices if you like it hot; or tarragon and herbs de Provence for a French flair.
You can use fresh or frozen broccoli for this recipe. If using fresh broccoli, save the stalk, peel, and slice it. Chop the rest of the broccoli into smaller florets, roughly equal in size. If using frozen broccoli, place frozen florets in boiling water for 2-4 minutes until fork tender. Drain well before proceeding.
