Grilled Chicken and Steamed Broccoli

Our dietitians' favourite

This is the Grilled Chicken and Steamed Broccoli recipe.

  • Prep: 10 min - 15 min
  • Cooking: 20 min - 20 min
Yields 4 servings
grilled chicken and steamed broccoli

Ingredients

  • Broccoli with Canadian Cheese Sauce
  • 1 bunch of broccoli (about 1 lb/450 g)
  • Canadian Cheese Sauce
  • 1 cup (250 mL) Milk
  • 2 tbsp (30 mL) all-purpose flour
  • 1/2 tsp (2 mL) Dijon mustard
  • Salt and pepper to taste
  • 1/2 cup (125 mL) shredded Canadian Mozzarella cheese
  • 1/4 cup (60 mL) shredded Canadian white Cheddar cheese
  • Honey-Orange Glazed Chicken
  • 1/3 cup (80 mL) orange juice
  • 2 tbsp (30 mL) liquid honey
  • 1 tsp (5 mL) reduced-sodium soy sauce
  • 4 small boneless, skinless chicken breasts (about 1 lb/450 g)
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 1 tbsp (15 mL) butter

Preparation

Steamed Broccoli with Canadian Cheese Sauce

Cut broccoli into florets; peel and cut stems into 1/4-inch (5 mm) thick slices. Place in steamer over boiling water; cover and steam 7 minutes or until broccoli is tender-crisp. Remove to serving dish.

Meanwhile, in a small saucepan, whisk together milk, flour, mustard, salt and pepper. Cook over medium heat, whisking constantly, for 5 minutes or until thickened and bubbling. Remove from heat; stir in Mozzarella and Cheddar cheese until melted. Pour cheese sauce over broccoli.

Honey-Orange Glazed Chicken

In a measuring cup whisk together orange juice, honey and soy sauce; set aside.

Season chicken with salt and pepper. In a large non-stick skillet, melt butter over medium-high heat; brown chicken on both sides for 2 minutes per side. Whisk honey mixture and stir into skillet. Reduce heat to medium-low, cover and simmer for about 6 minutes or until chicken is no longer pink inside. Transfer chicken to a plate.

Return skillet to heat; bring sauce to a boil and cook, stirring for about 2 minutes or until sauce is slightly reduced. Add chicken to skillet and coat with sauce.

Tips

To make sure the chicken is moist and tender, keep the sauce at a simmer and don't let it boil.

For a main-course salad, place cooked chicken on a bed of salad greens; drizzle with honey-orange sauce and sprinkle shredded Canadian Cheddar cheese on top.

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Nutrition

Nutritional Information

per serving
Energy: 357 Calories
Protein: 40 g
Carbohydrate: 25 g
Fat: 11 g
Fibre: 3.5 g
Sodium: 507 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 25 % / 272 mg
Vitamin C: 205 %
Niacin: 66 %
Vitamin B12: 56 %
Vitamin B6: 53 %