10 chicken breast tenders
2 1/2 tablespoon olive oil
2 teaspoons lime zest
1 juice of lime
2/3 cup of 2% milk
1 can low fat cream of broccoli
2 cup fresh broccoli pieces or lots more if you love broccoli (just top dish with additional cooked broccoli after dish is done)
1 cup lite cheddar cheese
salt and pepper to taste
Pat dry chicken and season with salt and pepper. In a pan heat the oil over medium high. Seared chicken 2 minutes each side and set aside. In the same pan lower the temperature to medium, add the milk, lemon juice, lemon zest, cream of broccoli and fresh broccoli, scrapping the bottom, cover and cook for 4 minutes. Stir and cook for another 3 minutes. Stir and place chicken on top of mix and sprinkle with cheese. Cover cook for 1 minute then uncover and cook for 3 more minutes. Let it sit for 1 minute minute and serve. Serves 4-6
*pair it with a salad, baked potato, rice or pasta.
Even my very picky son will eat this dish, Coqui!
FYI-Broccoli is a rich source of a variety of biochemicals that are known to fight cancer. One of the most well known and extensively studied is the isothiocyanates. These powerful chemicals are though to stimulate certain enzymes produced by the liver which act to neutralize the effects of cancer causing agents that enter the body. The result is less damage to DNA which can give rise to tumors. These chemicals are so powerful they have even been shown to slow down the progression of existing cancer cells.
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This recipe is great for kids