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Dine and Dish

Food blog with family recipes

November 19, 2014

Healthy Dinner Recipe – Rosemary Chicken

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An adapted Weight Watchers recipe, this Rosemary Chicken with Broccoli in Broth makes for a comforting and healthy dinner.

Healthy Dinner Recipe - Rosemary Chicken with Broccoli in Broth

I missed a day of NaBloPoMo yesterday. I had every intention of posting, but the day just went on and on and my energy level kept getting lower and lower. I knew I had to wake up this morning at 4:20 to head to the gym and so I made the executive decision at around 10pm that getting a good nights sleep was more important than trying to maintain some crazy posting schedule in November.

I’m bummed that I missed, but I’m back today and that’s what matters. The world has not ended because I missed publishing a blog post yesterday. Funny how the world really doesn’t revolve around us much, isn’t it? 🙂

I’m back though, after my one day hiatus, with a healthy dinner recipe inspired by the Weight Watchers Weekly handout I got at my meeting last weekend. The recipe in the Weight Watchers pamphlet was this Chicken and Fennel in Rosemary-Wine Broth. The recipe is not a whole lot like the recipe I’m sharing, except the flavors are similar and I was totally inspired by the cooking technique…they lightly breaded and “fried” the chicken, and it’s still considered a healthy dinner recipe!

Healthy Dinner Recipe Rosemary Chicken and Broccoli

My kids gobbled this up, my husband raved and I felt full and satisfied after one small serving. Plus, this recipe was perfect for how cold it has been here lately. It wasn’t quite soup, but still was a bowl full of healthy comfort!

Whether your watching your waistline or just looking for a flavorful and delicious healthy dinner idea to serve your family, I definitely recommend giving this recipe a try! Enjoy!

Healthy Dinner Recipe - Rosemary Chicken with Broccoli in Broth
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Rosemary Chicken and Broccoli in Broth

A healthy and comforting dinner recipe.
Course Main
Author Dine & Dish

Ingredients

  • 1 pound boneless skinless, chicken breast tenderloins
  • 1 1/4 tsp rosemary fresh, chopped
  • 5 tsp all-purpose flour divided
  • 1 Tbsp olive oil extra-virgin, divided
  • 1 small yellow onion diced
  • 2 cups fresh broccoli florets
  • 2 tsp minced garlic
  • 14 1/2 oz reduced sodium chicken broth
  • 1/2 tsp table salt or to taste
  • 1/8 tsp black pepper freshly ground, or to taste

Instructions

  1. Place chicken on a plate and sprinkle with rosemary and flour and toss to coat.
  2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add chicken; cook, turning regularly with tongs, until lightly browned, and chicken pieces are cooked through.
  3. In same skillet over medium-high heat, heat remaining 2 teaspoons oil. Add onion and garlic; sauté until lightly browned and almost tender, about 4 minutes.
  4. Add the chicken broth and bring to a simmer, stirring bottom of pan to scrape up browned bits, about 1 minute.
  5. Add the broccoli and chicken back into the pot. Cover with a lid and cook for 5-7 minutes, or until broccoli is tender. Sprinkle with salt and pepper to taste.
  6. Serve over cooked brown rice, if desired.
Here's a healthy low-point Weight Watchers Smart Points recipe! Rosemary Chicken and Broccoli is a new Freestyle favorite for me! Get the recipe on dineanddish.net.
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Filed Under: Healthy Dishes, Main Dish, Previous Tagged With: chicken, Dinner, food, healthy, recipe, weight watchers

Reader Interactions

Comments

  1. Kerry @ Kerry Cooks says

    November 20, 2014 at 6:23 am

    This looks so good Kristen! Glad to see that the weight watchers is going well.

    Reply
    • Kristen says

      November 20, 2014 at 2:12 pm

      Thank you, Kerry! Of course I’m only in week 2 but it’s going great so far!

      Reply
  2. sara says

    November 20, 2014 at 8:36 am

    this looks really good! will for sure try it this weekend!

    Reply
    • Kristen says

      November 20, 2014 at 2:12 pm

      I hope you will! Thanks, Sara!

      Reply
  3. Anna @ Crunchy Creamy Sweet says

    November 20, 2014 at 8:47 am

    This dinner idea looks fantastic! I am lucky that my kiddos love broccoli so I am definitely making this this week!

    Reply
    • Kristen says

      November 20, 2014 at 2:13 pm

      All 4 of my kids will eat broccoli, which is a rare thing to find a vegetable everyone loves!
      I hope you enjoy it!

      Reply
  4. Liz @ The Lemon Bowl says

    November 20, 2014 at 8:48 am

    I love this recipe!!! My friend is on WW and makes a lemon broccoli chicken with brown rice almost every week. This is a good reminder to dust off my WW cookbook – there really are so many good recipes in there.

    Reply
    • Kristen says

      November 20, 2014 at 2:13 pm

      I have been so impressed with their recipes so far!

      Reply
  5. Jenn says

    November 20, 2014 at 8:51 am

    Could dried Rosemary be used instead? Even better, have you tried it with a different herb, maybe thyme? I’m not a huge rosemary fan but I’m willing to try it. It certainly looks delicious!

    Reply
    • Kristen says

      November 20, 2014 at 2:20 pm

      Yes! Absolutely! Or even an Italian Seasoning. I think you could use just about anything!

      Reply
  6. Cassie says

    November 20, 2014 at 8:58 am

    I love how flavorful this sounds. I bet you would not guess it’s healthy. I love it!

    Reply
    • Kristen says

      November 20, 2014 at 2:20 pm

      I was so pleasantly surprised to discover that it tasted this good!

      Reply
  7. Aggie says

    November 20, 2014 at 10:34 am

    I can always count on my whole family eating chicken and broccoli, this looks great Kristen!

    Reply
    • Kristen says

      November 20, 2014 at 2:21 pm

      Thanks, friend!

      Reply
  8. TidyMom says

    November 20, 2014 at 11:18 am

    This looks so good Kristen…….like comfort food with out all the baggage (on my hips) 😉

    Reply
    • Kristen says

      November 20, 2014 at 2:21 pm

      Exactly! Comfort food without packing on the pounds!

      Reply
  9. Meg @ The Housewife in Training Files says

    November 20, 2014 at 1:30 pm

    Mmm My mouth is watering! This sounds like such a delicious and healthy dinner. Perfect for the holidays!

    Reply
    • Kristen says

      November 20, 2014 at 2:22 pm

      Yes – or a few days after that big Thanksgiving feast when you are ready for repentance! 🙂

      Reply
  10. Jenn @ Deliciously Sprinkled says

    November 20, 2014 at 2:55 pm

    Yum, this rosemary chicken broccoli dinner looks delicious! I can’t wait to make it for my family! 🙂

    Reply
  11. Miss @ Miss in the Kitchen says

    November 20, 2014 at 2:57 pm

    One of my favorite dinners is a creamy rosemary chicken that is far from healthy, I can’t wait to try this version, especially with the broccoli!

    Reply
  12. Jennifer @ Show Me the Yummy says

    November 20, 2014 at 2:59 pm

    Yum! This sounds so light and comforting 🙂 My mother-in-law is in town this week, and will go crazy over this! Thanks 🙂

    Reply
  13. Mary says

    November 21, 2014 at 8:05 am

    This sounds fantastic, Kristen! I just printed it to try soon! Thanks!!

    Reply
  14. naleśniki says

    November 21, 2014 at 4:48 pm

    That sounds good. I’m a big fan of coconut.

    Reply
  15. Shanna @ Pineapple and Coconut says

    November 21, 2014 at 9:47 pm

    4:20 am? You are dedicated my friend. I used to get up that early to workout. Now its more like 6 am. Sometimes. I think my whole family would love this dinner. My kids love chicken and broccoli. I know my husband would add about a pound of rice though since he is the carb king. haha

    Reply

Trackbacks

  1. Top Ten Tuesday – Thanksgiving | Dixie Chik Cooks says:
    November 20, 2014 at 10:06 am

    […] Rosemary Chicken – Everybody needs chicken on their table in some form or fashion. Love this one. […]

    Reply
  2. Foods I Can Cook in China | Chinese Mileposts says:
    January 4, 2015 at 9:43 pm

    […] Rosemary Chicken and Rice […]

    Reply

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