Thursday, January 7, 2010

Recipe of the Week - Chicken with Broccolli and Garlic Sauce

Here's a Weight Watchers recipe that corresponds with the sales at Shaw's this coming week.  I took it off the Weight Watchers site.  Another good site for "healthy" recipes is

Chicken with Broccolli and Garlic Sauce
POINTS® Value: 5
Servings: 4
Preparation Time: 17 min
Cooking Time: 15 min
Level of Difficulty: Easy


2 tsp olive oil (should be in your pantry)
1 pound(s) uncooked boneless, skinless chicken breast, cut into 1-inch pieces ($1.88/lb)
1 tsp dried thyme, or 2 tbsp fresh minced thyme, or to taste (should be in your pantry)
1/2 tsp table salt (should be in your pantry)
1/4 tsp black pepper (should be in your pantry)
3 medium garlic clove(s), minced, or more to taste (a bulb costs about .40 cents)
2 cup(s) broccoli, florets (Part of the Pick 4 deal. Grab a bag of already cut up broccoli for $2 - or you can use frozen with the Catalina deal - cheaper that way)
1 1/2 cup(s) reduced-sodium chicken broth, divided (Grab a reduced sodium can of Shaw's Brand.  Should be no more than $1)
1 1/2 Tbsp cornstarch (should be in your pantry)
2 cup(s) cooked brown rice, kept hot (We buy Rice in bulk, so we have rice on hand.  Not sure if most people do.) 

Cost:  $5.28 (assuming you have rice in your home. If not, pick up a big pack and store it.)


Heat oil in a large skillet over medium-high heat. Place chicken on a plate and season with thyme, salt and pepper. Add garlic to skillet and cook, stirring, 1 minute. Add chicken to skillet and cook until browned on all sides, stirring frequently, about 3 minutes.

Add broccoli to skillet, cover and cook 2 minutes. Add 1 cup of broth, cover and simmer until chicken is cooked through, about 5 minutes.

In a cup, dissolve cornstarch in remaining 1/2 cup of broth; add to skillet. Simmer until mixture thickens, stirring constantly, about 1 minute; serve over rice. Yields about 1 cup of chicken and broccoli and 1/2 cup of rice per serving.

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