Friday, February 11, 2011

Dilled Chicken with Mushrooms and Rice

Cook Time: 25 min

Vegetable oil spray
1 1/2  cups chopped onion (yellow preferred) (3 medium)
1 lb. chicken tenders or tenderloins, all visible fat removed
8 ounces presliced fresh mushrooms
2 cups water
1 cup uncooked rice
1 Tbsp. dried dillweed crumbled
1/4 to 1/2 tsp. salt
2 Tbsp. extra virgin olive oil
Paprika (optional)

Heat in 12 inch non stick skillet or Dutch oven over medium high heat. Remove from heat and spray with vegetable oil spray. Add onions and cook for 5 minutes, or until translucent, stirring frequently.
Meanwhile, rinse chicken and pat dry with paper towels. If using tenderloins, cut into strips about 1/2 inch wide.

Add chicken, mushrooms, water, rice, dillweed and 1/2 teaspoon salt to onions, stirring well. Bring to a boil. Reduce heat and simmer, covered for 20 minutes or until water is absorbed and rice is tender. Remove from heat. Stir in lemon juice and 1/4 teaspoon salt.

Drizzle with olive oil, then sprinkly lightly with paprika.

Nutrition Facts:
Calories: 358 per serving
Protein: 30 g
Carbohydrates: 46 g
Cholesterol: 66 mg
Total Fat: 6 g
Saturated: 1 g
Polysunsaturated 1 g
Monunsaturated 3 g
Fiber 3 g
Sodium 411 mg

Source: American Heart Association - Meals in Minutes Cookbook pg. 163

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