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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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