Simple Low Calorie Canned Chicken Breast & Broccoli

Name: Simple Low Calorie Canned Chicken Breast & Broccoli Skillet
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
Yield: 4 servings
Cuisine: Healthy
Ingredients: 700g canned chunk chicken breast, drained & patted dry; 350g broccoli florets, fresh (or thawed frozen); 15ml extra virgin olive oil; 4 cloves garlic, minced; 30ml fresh lemon juice & ¼ cup low-sodium chicken broth; 25g Parmesan cheese, finely grated; ¼ tsp crushed red pepper flakes & ½ tsp fine sea salt & ¼ tsp black pepper

Jump to Recipe Step-by-Step

Developed to maximize clean whole-food nutrition while packing vibrant taste, this Simple Low Calorie Canned Chicken Breast & Broccoli Skillet relies on chunk chicken breast, drained & patted dry, broccoli florets, and garlic, to deliver genuine satisfaction. It is quick, nourishing, and ready in 15 min for stress-free meal prep or energizing weeknight dining.

Ingredients

4 servings

2 cans (12.5 oz each / 700g) canned chunk chicken breast, drained & patted dry
4 cups (350g) broccoli florets, fresh (or thawed frozen)
1 tbsp (15ml) extra virgin olive oil
4 cloves garlic, minced
2 tbsp (30ml) fresh lemon juice & ¼ cup low-sodium chicken broth
¼ cup (25g) Parmesan cheese, finely grated
¼ tsp crushed red pepper flakes & ½ tsp fine sea salt & ¼ tsp black pepper

Step-by-Step Instructions

Drain canned chicken breast in a colander; pat dry with paper towels. Heat olive oil in a large skillet over medium-high heat. **Add chicken chunks and cook undisturbed for 4 minutes** until golden brown.

Push chicken to one side of skillet. **Add minced garlic and sauté for 1 minute**. Add fresh broccoli florets, salt, pepper, and red pepper flakes.

Pour in chicken broth and lemon juice. **Cover skillet with lid for 3 minutes** until broccoli is bright green and tender-crisp.

Remove lid; **sprinkle grated Parmesan cheese over top**. Toss gently for 1 minute until cheese melts into a light savory coating. Serve warm!

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Chef Amara’s Kitchen Secrets & Pro Tips

Chef's Secret Drain & Pat Dry Rule: Pat canned chicken 100% dry with paper towels so chunks sear golden brown instead of steaming soggy.
Steam Broccoli in Broth & Lemon: Steam broccoli in broth and lemon juice under a lid for maximum flavor with zero extra calories.
Pantry Protein Lunch: Store in glass meal prep containers for 4 days of instant 190-calorie lunches.

1. Verify Safe Internal Temperature: Use an instant-read digital thermometer in the thickest section of poultry to reach exactly 165°F (74°C). Pulling it the moment it hits temperature keeps lean meat juicy and prevents drying out. 2. Protect Minced Garlic from Burning: Garlic cooks and turns fragrant in just 30 to 45 seconds. Add it toward the end of sautéing onions or aromatics so it perfumes the dish without acquiring a bitter edge. 3. Chef's Kitchen Secret: Chef's Secret Drain & Pat Dry Rule: Pat canned chicken 100% dry with paper towels so chunks sear golden brown instead of steaming soggy.

Chef’s Cooking Guide & FAQs

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Troubleshooting & Quick Fixes

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What if My Simple Low Calorie Canned Chicken Breast & Broccoli Skillet Vegetables Turn Soggy Instead of Crisp?: Avoid crowding your skillet or roasting pan. Trapped steam makes veggies soggy. Spread them across the pan with space between pieces so moisture evaporates and edges caramelize.
How to Deepen Savoriness Without Heavy Salt?: Add a splash of tamari, nutritional yeast, roasted garlic, or smoked paprika. These natural umami boosters satisfy the palate while keeping sodium in check.

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Storage, Freezing & Reheating Guidelines

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Excellent for weekly meal prep! Portion into glass meal prep containers and refrigerate for up to 5 days. Enjoy chilled or reheat in a microwave or toaster oven until warm throughout.

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Frequently Asked Questions

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Q: Is this recipe suitable for meal prep? A: Yes! It holds up exceptionally well without wilting or losing flavor over 4–5 days in the refrigerator.

Q: Can I adjust the macronutrients for low-carb or keto? A: Yes, simply increase the leafy greens or healthy fat portion and scale down high-carb starches.

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Kitchen Notes & Discussion

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Nutrition Facts

Per serving (1 of 4)

190 Calories

5g Carbs 2% DV

28g Protein 56% DV

7g Fat 9% DV

2g Fiber 7% DV

460mg Sodium 20% DV

Carbs 10% Protein 58% Fat 32%

*Percent Daily Values (% DV) are based on a 2,000-calorie reference diet (USDA FoodData Central).

Quick Info

Cuisine Healthy
Dietary Keto, Low-Carb 3g, Gluten-Free, High-Protein 28g, Pantry Staples & 15-Minute Meal
Total Time 15 min
Yield 4 servings

Chef Amara

Passionate home cook & certified chef behind YumAroma. Every recipe is tested 3+ times for perfection.

View Full Culinary Bio →

Simple Low Calorie Canned Chicken Breast & Broccoli Skillet

Ingredients

Step-by-Step Instructions

Drain Canned Chicken & Sear Chunks (4 Min)

Sauté Garlic & Add Broccoli (2 Min)

Steam with Broth & Lemon Juice (3 Min)