Chicken And Broccoli(Low-Fat)
A light and flavorful chicken and broccoli dish with a creamy mushroom sauce, perfect for a quick, healthy meal that appeals to all ages.
Ingredients
Instructions
- Cook broccoli according to package directions and set aside.
- In a saucepan, melt margarine and whisk in flour to create a roux. Cook briefly over medium heat.
- Gradually add chicken broth, stirring constantly until the mixture thickens and becomes smooth.
- Stir in mushroom slices with their liquid.
- Add cooked chicken or turkey to the sauce and heat through.
- Serve the chicken and broccoli topped with the mushroom sauce, garnished with bread crumbs if desired.
Tips & Substitutions
For a healthier twist, consider using olive oil instead of margarine. You can also substitute whole wheat flour for a nuttier flavor and added fiber. If you're short on time, pre-cooked rotisserie chicken works well in this dish. Adding garlic or onion powder to the roux can enhance the flavor profile significantly, making it more reminiscent of classic American recipes.
Serving Suggestions
Serve this dish over a bed of brown rice or whole grain pasta for a complete meal. It pairs beautifully with a side salad or steamed carrots for added nutrition. For a heartier option, consider serving alongside Oven Finished Fried Chicken for a delightful family dinner that balances flavors and textures.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm in a saucepan over low heat, stirring occasionally to prevent sticking. You can also use the microwave; just cover it to retain moisture, reheating in short intervals until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken And Broccoli(Low-Fat) contains roughly 628 calories, with 21g protein, 116g carbohydrates, and 9g fat. It is an excellent source of vitamin C (119% of the Daily Value), protein (43% of the Daily Value), and iron (43% of the Daily Value), and a good source of potassium and calcium. Note that it is relatively high in sodium, at 763mg per serving (33% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh broccoli instead of frozen?
Yes, fresh broccoli can be used. Just steam it until tender before adding it to the dish. Keep in mind that fresh broccoli may require a shorter cooking time compared to frozen, so adjust accordingly to maintain its vibrant color and texture.
What can I substitute for chicken broth?
If you need a substitute for chicken broth, vegetable broth is a great option for a vegetarian version. You can also use water, but consider adding herbs or bouillon for flavor. Homemade broth is another excellent choice if you have it on hand.
Can this recipe be made ahead of time?
Absolutely! You can prepare the mushroom sauce and cook the chicken and broccoli ahead of time. Just store them separately in the fridge, and combine them when you’re ready to serve. This makes it a convenient dish for meal prep or quick weeknight dinners.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).