⏱ 30 min totalCreamy Chicken and Broccoli Skillet
Per 1 serving · 345 g · 9 ingredients
of a 2,000 cal day
- Protein32g33% of calories
- Carbs15g15% of calories
- Fat22g52% of calories
- ✓ Protein-dense
- ✓ Low sodium
At a glance
One serving of Creamy Chicken and Broccoli Skillet (345 g) has 382 calories, with 32 g of protein, 15 g of carbohydrates and 22 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (64% DV), Vitamin C (119% DV) and Vitamin E (26% DV). Keep an eye on saturated fat and cholesterol, which provide 21% and 30% of the daily value.
High in
20%+ of the daily value
- Protein64%
- Vitamin C119%
- Vitamin E26%
- Vitamin K291%
- Riboflavin (B2)37%
- Niacin74%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin A17%
- Thiamine17%
- Calcium19%
- Potassium19%
- Magnesium17%
Watch
20%+ of the daily value
- Saturated fat21%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
4 oz Chicken breast- 🥄¹⁄₁₆ tbsp Italian seasoning
1 ¼ tbsp Olive oil
1 cloves, minced Garlic- ⅜ cup 2% milk
¼ tbsp Whole wheat flour
1 cup chopped Broccoli
¼ cup Parsley
¼ lemon yields Lemon juice
Directions
- 1
Rub the chicken with Italian seasoning on all sides.
- 2
Heat 3 tablespoons of olive oil in a large pan over medium-high heat. Cook the chicken until golden-brown and cooked through, about 6-7 minutes per side. Set aside and cover to keep warm.
- 3
In a small bowl, whisk the milk and flour until smooth.
- 4
In the same pan, heat the remaining olive oil over medium heat. Add the minced garlic and cook for up to 1 minute.
- 5
Pour in the milk mixture and stir until the sauce thickens.
- 6
Add the broccoli and cook for 6-8 minutes, or until just tender. Return the chicken to the pan and cook for a couple more minutes to heat through.
- 7
Garnish with chopped parsley and lemon wedges, if desired.
Vitamins & minerals
Amounts for 1 serving (345 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 150 μg | 17% |
| Vitamin C | 107 mg | 119% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 4 mg | 26% |
| Vitamin K | 349 μg | 291% |
| Thiamine | 0.2 mg | 17% |
| Riboflavin (B2) | 0.5 mg | 37% |
| Niacin | 12 mg | 74% |
| Vitamin B6 | 1 mg | 90% |
| Folate (B9) | 98 μg | 25% |
| Vitamin B12 | 1 μg | 30% |
| Pantothenic acid | 3 mg | 52% |
| Choline | 129 mg | 23% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 193 mg | 19% |
| Iron | 2 mg | 31% |
| Potassium | 916 mg | 19% |
| Magnesium | 72 mg | 17% |
| Phosphorus | 407 mg | 58% |
| Zinc | 2 mg | 17% |
| Copper | 0.1 mg | 11% |
| Manganese | 0.3 mg | 15% |
| Selenium | 32 μg | 58% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 23 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 1,091 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 3 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 5 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 58 μg | — |
| Serine | 1 g | — |
| Starch | 1 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 382 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 73minWalking (3.5 mph)
- 46minCycling (moderate)
- 32minRunning (6 mph)
- 54minSwimming laps
Common questions
How many calories are in Creamy Chicken and Broccoli Skillet?
One serving of Creamy Chicken and Broccoli Skillet (1 serving) has 382 calories, which works out to 111 calories per 100 g. That is about 19% of a 2,000-calorie day.
Is Creamy Chicken and Broccoli Skillet high in protein?
Yes. It has 32 g of protein per serving, and 33% of its calories come from protein (8.4 g of protein per 100 calories).
Is Creamy Chicken and Broccoli Skillet keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Creamy Chicken and Broccoli Skillet?
134 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Creamy Chicken and Broccoli Skillet?
6.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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