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Chicken Fillet Stewed in Milk Sauce with Broccoli

A very tasty, easy-to-make lunch!

Maria KruusAuthor avatar
Recipe author
Chicken fillet, stewed in milk sauce with broccoli
Chicken fillet, stewed in milk sauce with broccoli
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 31 % 10 g
Fats 47 % 15 g
Carbohydrates 22 % 7 g
195 kcal
GI: 71 / 0 / 29

Cooking method

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  • Want to make something really tasty and good for you, without spending much time on it? Then I suggest chicken with broccoli — a recipe my mom told me about. She had jotted it down from some TV show. So, take the chicken fillet, rinse it, and cut it into squares. Marinate the pieces in soy sauce and let them sit for about an hour; along with the sauce, add lemon juice and olive oil (vegetable oil works too) to the marinade. During that hour, be sure to stir the meat a few times. Then heat the oil in a skillet and add the meat. Cook it about ten minutes, until it changes color. Add the blue cheese — it should melt from the heat. Then, stirring constantly, sprinkle in the sifted flour. The mixture will turn thick, so thin it with milk. Add the broccoli and simmer about three minutes. Sprinkle with ground pepper. You can add salt to taste, but the sauce and cheese are already salty, so taste first and then decide. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Whole cow's milk - 68  kcal/100g
  • Milk, 3.5% fat - 64  kcal/100g
  • Milk, 3.2% fat - 60  kcal/100g
  • Milk, 1.5% fat - 47  kcal/100g
  • Concentrated milk, 7.5% fat - 140  kcal/100g
  • Milk, 2.5% fat - 54  kcal/100g
  • Dutch cheese - 352  kcal/100g
  • Swiss cheese - 335  kcal/100g
  • Russian cheese - 366  kcal/100g
  • Kostroma cheese - 345  kcal/100g
  • Yaroslavl cheese - 361  kcal/100g
  • Altai cheese, 50% fat - 356  kcal/100g
  • Soviet cheese - 400  kcal/100g
  • Steppe cheese - 362  kcal/100g
  • Uglich cheese - 347  kcal/100g
  • Poshekhonye cheese - 350  kcal/100g
  • Lambert cheese - 377  kcal/100g
  • Appenzeller cheese, 50% fat - 400  kcal/100g
  • Cheshire cheese, 50% fat - 363  kcal/100g
  • Edam cheese, 40% fat - 340  kcal/100g
  • Cheese with mushrooms, 50% fat - 395  kcal/100g
  • Emmental cheese, 45% fat - 420  kcal/100g
  • Gouda cheese, 45% fat - 356  kcal/100g
  • Amadeus cheese - 364  kcal/100g
  • Dom Blanc cheese (semi-hard) - 360  kcal/100g
  • Lo Spalmino cheese - 61  kcal/100g
  • Etorki cheese (sheep's milk, hard) - 401  kcal/100g
  • White cheese - 100  kcal/100g
  • Full-fat yellow cheese - 260  kcal/100g
  • Altai cheese - 355  kcal/100g
  • Kaunas cheese - 355  kcal/100g
  • Latvian cheese - 316  kcal/100g
  • Limburger cheese - 327  kcal/100g
  • Lithuanian cheese - 250  kcal/100g
  • Lake cheese - 350  kcal/100g
  • Gruyère cheese - 396  kcal/100g
  • Broccoli - 33  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Fortified whole durum wheat flour - 333  kcal/100g
  • All-purpose whole durum wheat flour - 364  kcal/100g
  • Coarse wheat flour (krupchatka) - 348  kcal/100g
  • Flour - 325  kcal/100g
  • Soy sauce - 51  kcal/100g
  • Lemon juice - 16  kcal/100g
  • Olive oil - 913  kcal/100g
  • Chicken breast (fillet) - 113  kcal/100g

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