Herbed Chicken And Broccoli
Herbed Chicken and Broccoli is a comforting, creamy dish featuring tender chicken strips and crisp broccoli in a flavorful Swiss cheese sauce, seasoned with Italian herbs and garlic. Perfect for a family dinner or casual gathering, it combines savory flavors with a touch of richness. Suitable for those seeking a wholesome, satisfying meal.
Ingredients
- 10 oz. boneless, skinless chicken breasts, sliced into 1/2 inch strips
- 1 tsp. Italian herb seasoning ⓘ
- 1 cup undiluted lite evaporated skim milk
- 2 Tbsp. all purpose flour ⓘ
- 1 clove garlic, crushed ⓘ
- 1/4 tsp. white pepper ⓘ
- 1/2 cup (2 oz.) shredded, reduced fat Swiss cheese ⓘ
- 1 pkg. (10 oz.) frozen broccoli spears, thawed, drained and cut into bite size pieces ⓘ
- Paprika ⓘ
Instructions
- Sprinkle chicken with Italian seasoning and pound between sheets of plastic wrap to even thickness.
- Spray a nonstick skillet with nonstick cooking spray and sauté chicken strips until no longer pink. Keep warm.
- In a small saucepan, whisk a small amount of evaporated milk into the flour to create a slurry.
- Stir in the remaining milk, crushed garlic, white pepper, and salt. Cook over medium heat, stirring constantly, until the mixture thickens and comes to a boil.
- Add shredded Swiss cheese to the sauce, stirring until melted.
- Spray a 10 x 6 x 2 inch baking dish with nonstick spray and spread about 1/4 cup of sauce in the bottom.
- Arrange the thawed, drained broccoli over the sauce in the dish.
- Top the broccoli with cooked chicken strips.
- Pour the remaining sauce over the chicken and broccoli.
- Sprinkle with paprika, cover, and bake in a preheated 350°F oven for 20 minutes or until heated through.
Tips & Substitutions
To enhance the flavor, consider marinating the chicken in the Italian herb seasoning for at least 30 minutes before cooking. If you're out of Swiss cheese, try using mozzarella or cheddar as a substitute. For a lighter option, you can replace the evaporated milk with unsweetened almond milk. Always taste and adjust seasoning according to your preference.
Serving Suggestions
This dish pairs beautifully with a side of brown rice or a fresh green salad to balance the richness. For a complete meal, consider serving with crusty bread or a light vinaigrette. This herbed chicken and broccoli also makes a great filling for wraps or sandwiches for lunch the next day.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a preheated oven at 350°F for about 15-20 minutes, or until warmed through. You can also microwave it, covered, but be cautious not to overheat, which may dry out the chicken.
Nutrition & Diet Analysis (per serving)
Each serving of Herbed Chicken And Broccoli contains roughly 94 calories, with 5g protein, 13g carbohydrates, and 3g fat. It is an excellent source of vitamin C (26% of the Daily Value), and a good source of calcium and protein.
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 instead of frozen. Just blanch it in boiling water for a couple of minutes to soften before adding it to the dish. This will help maintain its vibrant color and texture during baking.
How can I make this dish dairy-free?
To make this recipe dairy-free, substitute the evaporated milk with a plant-based alternative like coconut or almond milk, and use dairy-free cheese. Ensure that the other ingredients, such as the flour, are also free from dairy additives.
Can I prepare this dish in advance?
Yes, you can prepare it in advance. Assemble the dish up to the baking step, cover it tightly, and refrigerate for up to 24 hours. When ready to cook, simply bake it directly from the refrigerator, adding a few extra minutes to the cooking time.
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).