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Friday, February 11, 2011

Dilled Chicken with Mushrooms and Rice

Cook Time: 25 min

Ingredients
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)

Directions:
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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