Best Broccoli Chicken Dijon South Beach Diet Recipes

Patrick's South Beach Low-Carb Chicken Bake image

Provided by JMUPatrick

Categories Chicken

Time 1h

Yield 4-6 , 4-6 serving(s)

Number Of Ingredients 9

2 tablespoons olive oil
1 cup broccoli floret
1 lb diced chicken breast
1/4 cup dry roasted almonds, chopped
1/2 cup condensed cream of chicken soup (NOT low-fat)
1/2 cup mayonnaise (NOT low-fat)
1/2 cup grated low-fat cheddar cheese
2 tablespoons lemon juice
1 tablespoon parsley flakes

Steps:

In a medium frying pan, saute chicken breast in olive oil until fully cooked and lightly browned.
Meanwhile, in a medium bowl, mix together cheese, mayonnaise and cream of chicken soup.
In a medium casserole dish, layer first the broccoli florets, then the cooked chicken, then give the mixture a good squeeze of lemon juice for flavor.
Continue layering with the cheese sauce mixture and top with chopped almonds and parsley flakes until fully covered.
Bake casserole at 350 degrees for 45 minutes.
Enjoy!

Nutrition Facts : Calories 481.1, Fat 34.5, SaturatedFat 6.9, Cholesterol 85.8, Sodium 578.9, Carbohydrate 13, Fiber 1.1, Sugar 2.8, Protein 30.6

Dijon Broccoli image

Provided by Millereg

Time 30m

Yield 4 serving(s)

Number Of Ingredients 8

1 bunch fresh broccoli
3 tablespoons unsalted butter
2 tablespoons extra virgin olive oil
1 1/2 teaspoons low-sodium worcestershire sauce
salt & freshly ground black pepper
1 teaspoon Dijon mustard
1 tablespoon cider vinegar
cayenne pepper

Steps:

Dijon-Baked Chicken with Rice and Broccoli image

Provided by Food Network

Categories main-dish

Time 1h15m

Yield 4 to 6 servings

Number Of Ingredients 12

10 to 12 boneless skinless chicken thighs (about 1 3/4 pounds)
1 tablespoon curry powder
3 tablespoons frozen chopped onions
1/2 teaspoon crushed red pepper flakes
1/2 cup honey
1/2 cup Dijon mustard
2 tablespoons soy sauce
1 teaspoon Asian-style hot chili sauce (can be chili-garlic sauce)
1 1/2 cups basmati or white rice
3 cups water
5 cups frozen broccoli florets
1/8 teaspoon your favorite supermarket-style seasoning mix

Steps:

The night before: Unravel thighs to flatten and scrunch together in a large shallow oven-safe pan. Combine the following in a small mixing bowl in this order: spices, honey, Dijon mustard, soy sauce, and hot chili sauce. Stir. Pour evenly over chicken. Flip the chicken around with a fork until each piece is well coated. End by making sure the rough side of the thigh is down. Cover with plastic wrap and refrigerate overnight.
The next day: Preheat oven to 350 degrees F.
Combine rice and water in a larger oven-safe pot. Stir. Cover and place in preheated oven.
Turn chicken over with a fork. Place in preheated oven, beside rice. Set timer for 50 minutes. About halfway through the cooking time for chicken, I like to flip the chicken over again. When the timer rings for chicken, turn off heat but leave it in the oven.
Rinse broccoli in colander. Place in a microwave-safe pot or casserole dish with lid. Cover, then microwave at high for 5 minutes. When timer rings, add seasoning mix to broccoli.