Enjoy tender chicken and broccoli in a sweet garlic sauce! This easy recipe features a whole bulb of mellowed garlic for a surprisingly sweet flavor.
Creative Cooking for the Health-Conscious Gourmet
Recipe
This garlic lover’s dish contains an entire bulb of garlic yet has a surprisingly sweet taste. Simmering the garlic in vinegar mellows the characteristic pungent flavor of garlic so it can be eaten like a vegetable.
Ingredients:
3 Tbsp vegetable oil
2 pounds boneless skinless chicken breasts
1 bulb of garlic cloves
1/8 tsp red pepper flakes
2/3 cup white vinegar
1/4 cup low sodium soy sauce
3 Tbsp honey
1/8 tsp black pepper
1/4 tsp salt
3 cups broccoli florets
Sesame seeds for garnish
Instructions
Heat oil in a Dutch oven or large fry pan with a lid.
Brown chicken in batches – about 3 minutes on each side. Remove from pan.
Drain all but about 2 Tbsp of liquid from pan.
Cut the top off the garlic bulb and peel away the paper skin from each of the cloves. Slice most of the cloves, leaving a few whole to showcase the garlic.
Add garlic and red pepper flakes to the pan and sauté for 2 minutes.
Combine vinegar and soy sauce. Add to pan, stirring to deglaze.
Stir in honey, salt, and pepper. Bring to a boil and then reduce heat to a simmer.
Add chicken back to the pan and simmer uncovered for 10 minutes.
Add broccoli florets. Cook covered for about 5 minutes until broccoli softens.
Uncover the pan and continue to simmer until chicken reaches 165 degrees and sauce is slightly thickened.
Garnish with sesame seeds. Serve over rice or noodles.
Nutritional Information
Makes 4 Servings
Nutrients in a serving: Calories 390, Total Fat 9g, Saturated Fat 1.5 g, Cholesterol 166mg,
Total Carbohydrate 20g, Dietary fiber 2g, Protein 55g, Potassium 1085mg, Sodium 920mg
Chef and Author:
Lori A Smolin, PhD and Mary B Grosvenor, MS, RD nutritionist authors
Medically Reviewed by FibonacciMD editors.
Editor’s Note- This recipe is appropriate for a low-calorie, low carb, low saturated fat, high protein, high potassium dietary regimen.
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