Saturday, October 1, 2011

Chicken with Broccoli and Garlic Sauce- Meal for this week!


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Chicken with broccoli and garlic sauce
 


ProPoints™ Value:    8
Servings:  4
Preparation Time:  20 min
Cooking Time:  15 min
Level of Difficulty:  Moderate
 
A thick, garlic sauce smothers golden chicken and crisp broccoli in this dish. It's so easy, it may just become a weekly staple.

Ingredients


2 tsp olive oil   
3 clove(s) fresh garlic, crushed   
  500 g lean chicken breast, excess fat trimmed, cut into 3cm cubes   
3 tsp fresh thyme, chopped   
  200 g broccoli, cut into florets   
1 individual chicken stock cube, dissolved in 1 1/2 cups (375ml) hot water   
1 1/2 Tbsp Cornflour   
  2 cup(s) Rice, brown, boiled without salt, kept warm   

Instructions

  • Heat oil in a large frying pan over medium-high heat. Add garlic and cook for 1 minute. Season chicken with thyme, salt and pepper and add to pan. Cook, stirring for 3 minutes or until brown on all sides.
  • Add broccoli to pan, cover and cook for 2 minutes. Add 1 cup of stock and bring to the boil. Reduce heat to medium, cover and simmer for 5 minutes or until chicken is cooked through.
  • Dissolve cornflour in remaining stock. Add mixture to pan. Simmer, stirring for 1 minute until mixture thickens. Spoon over rice and serve.

Notes

  • Get into the habit of cooking the rice ahead of time and simply reheat in the microwave when you're ready to serve. Alternately, cook a double batch and store in single serves airtight containers in the freezer. Defrost and reheat in the microwave for instant rice!

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