Delicious Chicken, Broccoli, and Corn Skillet Recipe (Weight Watchers Friendly)
Serves: 4 | WW SmartPoints: 2 per serving (on the Blue plan)
Calories per serving: 150 | Protein: 25g | Carbs: 10g | Fat: 5g
If you’re looking for a healthy, satisfying, and easy-to-make meal, this Chicken, Broccoli, and Corn Skillet is a perfect option. It’s a balanced dish, combining lean protein from the chicken, fiber and nutrients from the broccoli, and a touch of sweetness from the corn and cherry tomatoes. Plus, it’s completely Weight Watchers-friendly, so you can enjoy a flavorful meal without worrying about the points.
This recipe is not only delicious but also packed with nutrients that will fuel your body. Whether you’re on the Weight Watchers program or just looking for a healthier option, this dish can be your go-to for a quick weeknight dinner. The recipe can be prepared in about 30 minutes and is easy to modify based on your dietary preferences.
Ingredients:
- 2 chicken breasts, diced (about 12 oz total)
- 2 cups broccoli florets
- 1 cup corn (fresh, frozen, or canned)
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil (use a spray for lower fat)
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning (or your preferred blend of herbs)
- Salt and pepper to taste
- Optional: Grated Parmesan cheese for topping (can be omitted for lower points)
Nutrition Information (Per Serving):
- Calories: 150
- Fat: 5g
- Carbohydrates: 10g
- Protein: 25g
- Fiber: 3g
- WW SmartPoints: 2 (Blue plan)
Step-by-Step Instructions:
1. Cook the Chicken:
Start by preparing the chicken. Diced chicken breasts cook quickly and are a great lean protein option. Heat a large skillet over medium heat and add 1 tablespoon of olive oil. Season the chicken with salt, pepper, and Italian seasoning. Once the pan is hot, add the chicken pieces and sauté for about 5-7 minutes, stirring occasionally. Cook until the chicken is browned on all sides and fully cooked through. You’ll know the chicken is ready when it reaches an internal temperature of 165°F (75°C). Once done, remove the chicken from the skillet and set it aside on a plate.
Pro Tip: To make this even lighter, you can use a non-stick spray in place of olive oil to reduce the fat content while still getting great flavor from the chicken.
2. Sauté the Vegetables:
In the same skillet, add the remaining tablespoon of olive oil (or spray to keep it lighter). Heat over medium-high and toss in the minced garlic. Sauté for about 30 seconds, just long enough to release the garlic’s aromatic fragrance. Next, add the broccoli florets and corn to the skillet. Stir occasionally and cook for about 5 minutes. The goal is to keep the broccoli slightly crisp while making sure it softens enough to be tender. The corn will begin to soften and caramelize slightly, adding a sweet flavor to the dish.
Pro Tip: For a more intense flavor, try roasting the broccoli and corn in the oven first. Toss the vegetables in a little olive oil and season them with salt, pepper, and garlic powder, then roast at 425°F for 15-20 minutes before adding to the skillet.
3. Add Tomatoes:
Once the broccoli and corn are cooked, add the halved cherry tomatoes to the pan. Stir them in gently, and cook for an additional 2-3 minutes until the tomatoes are just softened. This will release their juices and add a nice contrast to the other ingredients. Tomatoes are rich in antioxidants, particularly lycopene, which is known for its heart-healthy properties.
Pro Tip: Cherry tomatoes cook quickly, so don’t overcook them. The goal is to soften them just a bit while keeping them vibrant and fresh.
4. Combine Everything:
Once the vegetables are cooked to your desired tenderness, return the cooked chicken to the skillet. Toss everything together gently, ensuring the chicken is evenly distributed among the vegetables. Allow the mixture to cook for another minute or so, just long enough for everything to heat through and meld together. Taste the dish and adjust the seasoning with additional salt or pepper if needed.
Pro Tip: Feel free to mix in a splash of chicken broth or a squeeze of lemon juice to add more moisture and depth of flavor without adding extra points.
5. Serve:
Once the dish is ready, remove it from the heat and serve hot. You can sprinkle a small amount of grated Parmesan cheese on top for added flavor. A tablespoon of Parmesan will only add 1-2 points depending on how much you use, but if you want to keep the points lower, it’s optional. The dish is satisfying as is, but a sprinkle of cheese can elevate the flavor.
Pro Tip: If you’re looking to increase the volume of your meal without adding many points, serve it with a side of cauliflower rice or a small portion of whole grains like quinoa or brown rice.
Additional Tips and Information:
1. Customizing the Recipe:
One of the great things about this recipe is its versatility. If you’re not a fan of one of the ingredients, feel free to swap it out for something else. For example, you can substitute the corn with peas or even zucchini for a different flavor and texture. You can also use different types of seasoning to match your preferences, such as swapping Italian seasoning for garlic powder, oregano, or herbes de Provence.
2. Nutritional Benefits:
This meal is low in calories, high in protein, and rich in vitamins and minerals, especially vitamin C from the broccoli and tomatoes. It’s also a good source of fiber, which can help with digestion and keep you feeling full longer. The inclusion of lean chicken breast helps keep the fat content low while providing a substantial amount of protein.
3. Ideal for Meal Prep:
This recipe works great for meal prep. You can prepare everything ahead of time and store it in the fridge for up to 3 days. Simply reheat the mixture in a skillet or microwave when you’re ready to eat. This makes it an excellent option for busy workdays or school lunches.
4. Low Carb and Keto-Friendly:
If you’re following a low-carb or keto diet, this dish fits well into your eating plan. You can skip the corn for fewer carbs and enjoy the healthy fats and protein from the chicken and olive oil. This will make it an even lower-carb alternative.
5. Dairy-Free Option:
If you’re following a dairy-free or vegan diet, this recipe is easy to adapt. Simply skip the Parmesan cheese and make sure the chicken is replaced with a plant-based protein, such as tofu, tempeh, or even chickpeas.
6. How to Reduce Points Further:
To make this recipe even more Weight Watchers-friendly, consider using non-stick spray instead of olive oil to reduce fat and points. Additionally, you can cut down on the amount of Parmesan or omit it completely to keep the points lower.
7. Pairing Suggestions:
To complete your meal, consider pairing this dish with a side salad or a small serving of whole-grain bread. A fresh green salad with a light vinaigrette can help balance the flavors while keeping the meal light and healthy.
8. The Importance of Portion Control:
Though this dish is low in points, it’s still important to watch your portions. A serving size of about one-fourth of the skillet (around 1 ½ cups) is ideal for most people. If you’re looking to keep things within your points, be mindful of your portion size when serving.
9. Storage and Leftovers:
Leftovers from this recipe store well in the fridge for up to 3 days. For best results, store in an airtight container. If you’d like to freeze it, the dish can be frozen for up to 1 month. Just be sure to cool it completely before freezing, and reheat thoroughly when you’re ready to enjoy it again.
Conclusion:
This Chicken, Broccoli, and Corn Skillet is an excellent, low-point recipe that delivers on flavor, nutrition, and versatility. It’s perfect for those following the Weight Watchers program or anyone looking to maintain a healthy diet without sacrificing taste. Whether you’re cooking for yourself or your family, this meal will satisfy hunger and keep you on track with your health goals.
By combining lean protein, fiber-rich vegetables, and healthy fats, this dish provides a balanced, nourishing meal that supports a healthy lifestyle. The quick preparation time makes it ideal for busy weeknights, while its customizable nature allows it to fit various dietary preferences.
Try it out today and see why this is quickly becoming a favorite for those seeking quick, nutritious meals that won’t break the calorie bank!