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Creamy Garlic Chicken and Broccoli
Roasted chicken breast and seasoned broccoli tossed in a creamy white sauce made with low-fat yogurt, feta cheese, and roasted garlic. Only 460 calories and incredibly flavorful, perfect for meal prep.
Ingredients
broccoli
- 400 g broccoli (chopped)
- 30 g parmesan cheese (grated)
- 0.5 whole red onion (chopped)
chicken
- 400 g chicken breast
- 1 tsp oregano
- 4 cloves garlic
- 0.5 tsp chili flakes
- 1 tsp paprika
- 1 tbsp olive oil
garnish
- 20 g walnuts (crushed)
white sauce
- 100 g low-fat yogurt
- 1 tbsp light mayo
- 40 g feta cheese
- 1 tsp honey
- 1 tbsp lemon juice
Steps
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1Season chicken breast with oregano, garlic, chili flakes, paprika, salt, and olive oil. Mix until the color changes.~5 min
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2Chop broccoli and season with chili flakes, garlic, salt, black pepper, parmesan cheese, chopped red onion, and olive oil. Mix well and add a few garlic cloves.~5 min
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3Oven bake or air fry both the chicken and broccoli according to settings until cooked through.~25 min
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4Make the white sauce by blending low-fat yogurt, light mayo, roasted garlic, feta cheese, honey, and lemon juice until smooth and creamy.~3 min
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5Cook chicken in a pan over medium heat for 6 minutes each side until golden and juicy, then chop into cubes.~12 min
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6Add the chicken to the broccoli with the creamy white sauce and mix well. Garnish with crushed walnuts and serve.~3 min
Nutrition (per serving)
460
Calories
48g
Protein
15g
Carbs
18g
Fat
6g
Fiber
Cultural Context
Chicken and broccoli is a fitness staple known for its excellent protein-to-calorie ratio. This version elevates the classic pairing with a Mediterranean-inspired creamy yogurt and feta sauce.
Jalalsamfit
Looking For A Delicious High Protein Low Calorie Meal¿ Try This Creamy Garlic Chicken & Broccoli!
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