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Charred Tomato & Broccoli with Chicken Salad

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Recipe

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Yield

6 servings

Prep

25 min

Cook

30 min

Ready

65 min
Trans-fat Free, Low Carb

Ingredients

Amount Measure Ingredient Features
1 ½ pounds chicken breasts
boneless, skinless and trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)
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4 cups broccoli florets
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1 ½ pounds tomatoes
medium
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2 teaspoons olive oil, extra-virgin
plus 3 tablespoons, divided
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1 teaspoon salt
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1 teaspoon black pepper
freshly ground
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½ teaspoon chili powder
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¼ cup lemon juice
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Ingredients

Amount Measure Ingredient Features
680.4 g chicken breasts
boneless, skinless and trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)
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946 ml broccoli florets
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680.4 g tomatoes
medium
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1E+1 ml olive oil, extra-virgin
plus 3 tablespoons, divided
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5 ml salt
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5 ml black pepper
freshly ground
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2.5 ml chili powder
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59 ml lemon juice
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Directions

Put chicken in a skillet or saucepan and add enough water to cover, bring to a simmer over high heat.

Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.

Transfer to a cutting board.

When cool enough to handle, shred with two forks into bite-size pieces.

Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes.

Drain and rinse with cold water until cool.

Meanwhile, core tomatoes and cut in half crosswise.

Gently squeeze out seeds and discard.

Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.

Place a large heavy skillet, such as cast-iron, over high heat until very hot.

Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan.

Cook until charred and beginning to soften, 4 to 5 minutes.

Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.

Heat the remaining 3 tablespoons oil in the pan over medium heat.

Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds.

Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.

Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 288g (10.2 oz)
Amount per Serving
Calories 23723% from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 7%
Trans Fat 0g
Cholesterol 96mg 32%
Sodium 497mg 21%
Total Carbohydrate 3g 3%
Dietary Fiber 2g 6%
Sugars g
Protein 75g
Vitamin A 49% Vitamin C 106%
Calcium 5% Iron 11%
* based on a 2,000 calorie diet How is this calculated?
 

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