Chicken & Broccoli

  • Time: 20-25 minutes
  • Servings: 3
  • Serving Size: 6.0 ounces
  • Stage: Post-recovery

INGREDIENTS:

  • Chicken breast, skinless, uncooked - 9 oz (260 grams)
  • Olive oil - 1 tbsp (14 grams)
  • Yellow onion - 1/2 medium (80 grams)
  • Broccoli, raw - 2 cups (200 grams)(NOTE: frozen broccoli will not work as well)
  • Sesame seeds - 1 1/2 tsp (5 grams)

INGREDIENTS FOR SAUCE:

  • Soy sauce, low sodium - 2 tbsp (30 grams)
  • Vegetable or chicken broth, low sodium - 1/4 cup (60 grams)
  • Garlic clove, minced - 1 medium (4 grams or 1 tsp)
  • Ginger root, minced - 1 tsp (3 grams)
  • Agave syrup - 1 tsp (7 grams)
  • Sesame oil - 1/2 tbsp (7 grams)
  • Black pepper, ground - 1/8 tsp
  • All purpose flour or cornstarch - 1/2 tbsp (4 grams)

INSTRUCTIONS:

  1. Add all sauce ingredients to a bowl. Whisk until the flour is dissolved. Set aside.
  2. Chop the chicken breast.
  3. Place a large pan over medium heat. Once hot, add 1/2 tbsp of olive oil and the chicken. Cook for about 10 minutes or until fully cooked. Transfer to a bowl when done. While it cooks slice the onion (in a clean cutting board).
  4. In the same pan add the remaining 1/2 tbsp of olive oil, the sliced onion and broccoli. Cook for 2-3 minutes.
  5. Reduce the heat to medium-low and add the sauce. Mix gently and cook for 1-2 minutes. Stir frequently.
  6. Add back the chicken to the pan. Mix gently to coat with the sauce and turn off the heat. Let stand for about a minute. Garnish with sesame seeds and enjoy!

*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for 3-4 days. Freezer friendly.

NUTRITION FACTS per serving:

  • Calories 225
  • Protein 22 grams
  • Carbs 12 grams
  • Fat 10 grams
  • Fiber 3 grams
  • Sugar 4 grams
  • Iron 11% DV
  • Calcium 7% DV
  • Sodium 20% DV

DV = Daily Value, Based on diet for healthy adults

Nutritionist notes: Broccoli goes super well with the sauce for this recipe but you can also switch it up and use cauliflower if you prefer it.

Tags: low-carb, dairy-free, high-protein, gastric sleeve, vsg, bariatric, diet, recipe

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*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.