Lemon Chicken and Rice with Artichokes - 40.7g Carbs, 8.3g Fiber
From: Cooking Light, JANUARY 2004
Entrees and Main Dish Recipes - American Recipes - Vegetable Recipes
Servings: 4
Serving size: 2 cups
Cooking spray
1 lb skinless, boneless chicken breast, cut into 1/2-inch strips
2 1/4 cups onion, chopped
1 cup red bell pepper, chopped
2 cups instant rice
1/4 cup fresh lemon juice
1/4 tsp salt
1/4 tsp black pepper
1 (14oz can) fat-free, less-sodium chicken broth
1 (14oz can) quartered artichoke hearts, drained
2 Tbsp grated Romano cheese
Heat a Dutch oven coated with cooking spray over medium-high heat.
Add chicken, chopped onion, and red bell pepper; sauté 5 minutes.
Stir in rice, lemon juice, 1/4 teaspoon salt, black pepper, and
broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes
or until rice is tender. Stir in artichokes, and cook 1 minute or
until thoroughly heated. Sprinkle with cheese.
Servings: 4
Serving size: 2 cups
Nutrition per Serving:
324 Calories, 8% from fat, 2.8g Fat, 1g Sat, 0.7g Mono, 0.5g Poly,
35g Protein, 40.7g Carbs, 8.3g Fiber, 69mg Cholesterol, 3.1mg Iron,
773mg Sodium, 120mg Calcium
User Reviews:
daisylind from Los Angeles, CA
Was highly pleased with this dish- the boyfriend, who isn't big on
chicken, was wowed as well and raved about how good it tasted. I did
make some changes- added two cloves of garlic in the beginning, made
it with brown rice instead of instant (had to cook a big longer- like
45 min), and added a little white wine when the chicken broth and
lemon juice was not enough liquid for the rice, and finally, added
sliced olives and parsley at the end with the artichokes. Chicken
was moist and tender, and lots of good flavor. Would definitely
make again! 01/17/08
Shannon
We enjoyed this. Great for a weeknight meal. I used instant brown rice instead of white and used canola oil instead of cooking spray. Simple, quick, and tasty. 10/10/07
Recipe has a nice taste but I added chopped tomatoes, parsley and olives to give it more 02/16/04
From: Toms River, NJ
Very quick and easy to make. I'm just learning how to cook and this
was very simple and GOOD. I used brown rice vs. white, and think next
time I will experiment w/ adding different types of veggies. Overall,
very good and easy. 02/16/04
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