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4 ea SKINLESS CHICKEN BREASTS 1 tb TOMATO PASTE
1 tb VEGETABLE OIL 1/2 ts DRIED THYME
1 ea MEDIUM ONION 1/8 ts PEPPER
10 oz FROZEN BROCCOLI, THAWED 1/8 ts SALT
1 tb BALSAMIC VINEGAR 1 ea TOMATO, CUT IN WEDGES
1 tb WORCESTERSHIRE SAUCE
4 servings
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.
1 tb VEGETABLE OIL 1/2 ts DRIED THYME
1 ea MEDIUM ONION 1/8 ts PEPPER
10 oz FROZEN BROCCOLI, THAWED 1/8 ts SALT
1 tb BALSAMIC VINEGAR 1 ea TOMATO, CUT IN WEDGES
1 tb WORCESTERSHIRE SAUCE
4 servings
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.
