Chicken with vegetables
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Chicken with vegetables
  Chicken    Vegetables    Poultry    Low Fat  
Last updated 10/4/2011 7:45:35 PM. Recipe ID 3316. Report a problem with this recipe.
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      Title: Chicken with vegetables
 Categories: Poultry, Vegetables, Lowcal, Lowfat
      Yield: 4 Servings
 
      4 ea SKINLESS CHICKEN BREASTS
      1 tb VEGETABLE OIL
      1 ea MEDIUM ONION
     10 oz FROZEN BROCCOLI, THAWED
      1 tb BALSAMIC VINEGAR
      1 tb WORCESTERSHIRE SAUCE
      1 tb TOMATO PASTE
    1/2 ts DRIED THYME
    1/8 ts PEPPER
    1/8 ts SALT
      1 ea TOMATO, CUT IN WEDGES
 
  IN A LARGE NONSTICK SKILLET, SAUTE THE CHICKEN IN OIL FOR 12 MINUTES,
  TURNING ONCE, UNTIL CHICKEN IS LIGHTLY BROWNED AND COOKED THROUGH.
  WITH TONGS, REMOVE THE CHICKEN TO A SERVING PLATTER. ADD ONION TO THE
  SAME SKILLET AND SAUTE FOR 5 MINUTES. ADD BROCCOLI, VINEGAR,
  WORCESTERSHIRE SAUCE, TOMATO PASTE, THYME, SALT, PEPPER, AND 1 TBSP
  WATER; COOK THREE MINUTES. POUR BROCCOLI AND SAUCE OVER CHICKEN. TOP
  WITH TOMATO WEDGES. SERVE WARM. MAKES 4 SERVINGS - EACH 208 CALORIES,
  31 g PROTEIN, 5 g FAT, 68 mg CHOL, 9 g CARBS, 240 mg SODIUM. DISH IS
  READY TO SERVE IN ABOUT 30 MINUTES. EACH SERVING = 21.5 % FAT.
 




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Recipe ID 3316 (Apr 03, 2005)

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