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Recipes : CAPRESE CHICKEN & ROASTED BROCCOLI
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CAPRESE CHICKEN & ROASTED BROCCOLI

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CAPRESE CHICKEN & ROASTED BROCCOLI by COOK SMARTS, CAPRESE CHICKEN & ROASTED BROCCOLI 2017-9-7
Wànt tò ënjòy à lòw-càrb dïnnër? Màkë thïs sïmplë càprësë chïckën, whïch màrrïës thë frësh flàvòrs òf à càprësë sàlàd wïth à dòsë òf lëàn pròtëïn. Rïpë tòmàtòës, tàngy bàlsàmïc ànd fràgrànt bàsïl àrë à yûmmy wàys tò drëss ûp yòûr lëàn chïckën brëàst. Sërvë wïth à sïdë òf ròàstëd bròccòlï.

Prep Time: 10 minutes
Cook time: 10 minutes
Total time: 20 minutes
Servings: 4 Servings

INGREDIENTS:

• 2 skïnlëss, bònëlëss chïckën brëàsts (6 òûncës ëàch òr 340 gràms tòtàl)
• 1/4 tëàspòòn sàlt
• 1/4 tëàspòòn pëppër
• 1 1/2 pòûnds bròccòlï, chòppëd (680 gràms)
• 2 clòvës gàrlïc, mïncëd
• 1 Ròmà tòmàtò, slïcëd (90 gràms)
• 2 sprïgs bàsïl, lëàvës thïnly chòppëd
• 4 slïcës frësh mòzzàrëllà (1 òûncë òr 28 gràms për slïcë)
• 2 tàblëspòòns bàlsàmïc vïnëgàr
• 2 tëàspòòns dïjòn mûstàrd (cërtïfïëd glûtën-frëë ïf nëcëssàry)
• 2 tëàspòòns bròwn sûgàr
• 3 tàblëspòòns òlïvë òïl

INSTRUCTIONS:

1. Prëhëàt òvën tò 400 dëgrëës F (204 dëgrëës C).

2. Slïcë thë chïckën brëàsts ïn hàlf ànd thën sëàsòn ànd tëndërïzë wïth sàlt ànd pëppër. Sët àsïdë.

3. Whïsk tògëthër bàlsàmïc vïnëgàr, mûstàrd, bròwn sûgàr ànd òlïvë òïl. Tòss hàlf wïth thë bròccòlï ànd sprëàd òût òntò à shëët pàn. Sprïnklë wïth sàlt ànd ròàst fòr 25 mïnûtës, shàkïng mïdwày.

4. Hëàt à grïll pàn òvër mëdïûm-hïgh hëàt. Brûsh wïth sòmë òïl ànd thën grïll chïckën òn bòth sïdës fòr àbòût 2 mïnûtës (If grïll pàn ïsn’t làrgë ënòûgh tò fït àll thë chïckën pïëcës, trànsfër grïllëd pïëcës tò à shëët pàn). Trànsfër chïckën tò thë òvën ànd còòk fòr ànòthër 8 tò 10 mïnûtës. In thë làst 2 mïnûtës òf còòkïng, àdd à slïcë òf mòzzàrëllà tò ëàch chïckën brëàst.

5. Whën chïckën ïs dònë, tòp chëësë wïth à bàsïl lëàf ànd tòmàtò slïcë. Drïzzlë wïth rëst òf thë sàûcë, ànd ënjòy wïth yòûr crûnchy, ròàstëd bròccòlï.

6. Nûtrïtïòn Infòrmàtïòn

7. Sërvës: 4 | Sërvïng Sïzë: 1/2 chïckën brëàst + 3/4 cûp bròccòlï

8. Për sërvïng: Càlòrïës: 341; Tòtàl Fàt: 20g; Sàtûràtëd Fàt: 6g; Mònòûnsàtûràtëd Fàt: 8g; Chòlëstëròl: 60mg; Sòdïûm: 502mg; Càrbòhydràtë: 18g; Dïëtàry Fïbër: 6g; Sûgàr: 4g; Pròtëïn: 26g

9. Nûtrïtïòn Bònûs: Pòtàssïûm: 700mg; Iròn: 9%; Vïtàmïn A: 43%; Vïtàmïn C: 263%; Càlcïûm: 22%

10. Enërgïzïng Tïps (òptïònàl)

11. Sërvë wïth à sïdë sàlàd (1 cûp sàlàd grëëns + 2 tàblëspòòns vïnàïgrëttë) tò ïncrëàsë càlòrïës ànd fïbër. (Për sërvïng: Càlòrïës: 491; Fàt: 32g; Càrbòhydràtë: 20g; Dïëtàry Fïbër: 8g; Sûgàr: 6g; Pròtëïn: 28g)

12. Sërvë thïs às à càprësë chïckën sàndwïch (àdd 2 slïcës òf whòlë-gràïn brëàd + 1 tàblëspòòn òf màyònnàïsë) tò ïncrëàsë càlòrïës, fïbër, càrbs, pròtëïn ànd fàt. (Për sërvïng: Càlòrïës: 651; Fàt: 34g; Càrbòhydràtë: 58g; Dïëtàry Fïbër: 12g; Sûgàr: 10g; Pròtëïn: 34g)

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Recipe CAPRESE CHICKEN & ROASTED BROCCOLI

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