canned chicken breast and broccoli simple recipe low calorie
The Best canned chicken breast and broccoli simple recipe low calorie
Oh, this simple canned chicken breast and broccoli recipe is one of my go-to meals—it’s quick, easy, and always a hit with my family, especially when we’re short on time but still want something nutritious. I love that it uses canned chicken, which saves me from the hassle of cooking a whole chicken or even prepping chicken breasts from scratch. No extra marinating, no fuss—just open the can, toss it in, and it’s ready in under 15 minutes. My kids swear by it because it’s flavorful without being heavy, and it’s always a crowd-pleaser at family gatherings or when we’re eating in. Plus, it’s so versatile—serve it over rice, quinoa, or even just as a standalone dish, and it never disappoints.
The health benefits make it even better. Canned chicken is packed with lean protein, which helps keep everyone full and satisfied without the extra calories from fried or fatty cuts. The broccoli adds fiber and vitamins, and it cooks up in the same pan, so there’s no extra prep work. My husband and kids both love how it’s light but still hearty, and I appreciate that it’s a balanced meal—no weird ingredients or complicated steps. It’s the kind of dish that feels special but is actually just practical, whether we’re feeding a family of five or just making dinner for two. Plus, it’s perfect for meal prep—cook a big batch and reheat it later, and it stays tasty without losing its texture. That’s why I keep it in my rotation, especially when I need something quick but still healthy.
Quick Low-Calorie Canned Chicken Breast & Broccoli
A simple, one-pan meal featuring canned chicken breast and steamed broccoli, seasoned lightly for a quick, healthy dinner with minimal calories. This recipe is a must-try for any occasion.
🥘Ingredients
- 1 (5 oz) can chicken breast, drained
- 1 cup fresh broccoli florets
- 1/2 cup low-sodium chicken broth
- 1/2 tsp garlic powder
- 1/4 tsp onion powder
- 1/2 tsp paprika (optional)
- 1/4 cup diced tomatoes (optional)
- 1/2 tsp lemon juice
- 1/2 tsp dried parsley
👨🍳Directions
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1 Preheat a skillet over medium heat. Add chicken breast and cook for 3–4 minutes per side until lightly browned. Remove and set aside.
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2 In the same skillet, add broccoli florets and cook for 3–4 minutes until slightly tender but still crisp. Remove and set aside.
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3 In the same skillet, pour in chicken broth and season with garlic powder, onion powder, and paprika (if using). Simmer for 2 minutes.
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4 Return chicken and broccoli to the skillet. Stir in diced tomatoes (if using), lemon juice, and parsley. Cook for 1–2 minutes more.
🔧Equipment
- Large skillet or deep pan
- Mixing bowl
- Chef’s knife
- Cutting board
📊Nutrition Facts (per serving)
📝Notes
This simple canned chicken breast and broccoli recipe is always my go-to for busy weeknights or when I need something light but satisfying for the whole family. It’s quick to prepare, keeps calories in check without sacrificing flavor, and it’s perfect for meal prep—just reheat and serve. Plus, it’s a great way to sneak in veggies without making anyone feel like they’re eating “healthy” when they’re actually enjoying a tasty, balanced meal.
❓ Frequently Asked Questions About Quick Low-Calorie Canned Chicken Breast & Broccoli
What is the best way to prepare canned chicken breast and broccoli for a low-calorie meal?
To prepare a simple and low-calorie dish, you can rinse the canned chicken breast thoroughly to remove excess sodium and any broth. Chop the chicken into bite-sized pieces and steam or lightly sauté the broccoli in a small amount of water or low-sodium vegetable broth. Combine the chicken and broccoli in a bowl, and season lightly with herbs like garlic powder, onion powder, salt (minimal), and pepper. You can add a squeeze of lemon juice for extra flavor without many calories.
How can I reduce the calories in this dish further?
To further reduce calories, skip adding any extra oil or butter when cooking the broccoli. Use low-sodium broth instead of regular broth, and opt for a small amount of non-fat Greek yogurt or a sprinkle of feta cheese (in moderation) for creaminess. You can also add a small amount of grated Parmesan cheese for flavor if desired. Additionally, try using a non-stick pan to avoid adding unnecessary oils.
Can I use pre-cooked canned chicken breast and broccoli for this recipe?
Yes, you can use pre-cooked canned chicken breast and broccoli, but ensure you rinse the chicken thoroughly to remove excess sodium and any added broth. Pre-cooked broccoli might already be steamed or lightly cooked, so you can either use it as-is or quickly reheat it in a pan with minimal water or broth. This saves time while maintaining a low-calorie option.
What are some healthy substitutes for canned chicken breast in this recipe?
If you prefer not to use canned chicken breast, you can substitute with: – Cooked chicken breast (pre-cooked and diced) – Shredded rotisserie chicken (low-sodium) – Lean ground turkey or chicken (seasoned and cooked) – Canned white beans (for a vegetarian option, mixed with spices and broccoli)
How long does it one-pan chicken breast and broccoli dish take to prepare and cook?
Preparing this dish typically takes around 15-20 minutes. Here’s a rough breakdown: – Rinse and prepare canned chicken (5 minutes) – Steam or sauté broccoli (5-7 minutes) – Combine and season (2 minutes) – Optional quick reheat of pre-cooked ingredients (3-5 minutes)
The total time can vary slightly depending on whether you’re using pre-cooked ingredients or starting from scratch. Using a microwave-safe bowl or a non-stick pan can speed up the process further.
