Thursday, December 31, 2015

[Healthy_Recipes_For_Diabetic_Friends] Chicken Veggie Risotto - 25g Carbs, 4g Fiber


Chicken Veggie Risotto - 25g Carbs, 4g Fiber


From: - Texas A & M AgriLife Extension Services Health Living Website

This dish is elegant enough for a dinner party and easy enough for a last minute supper!

Prep Time: 30 min

Category: Main Dishes

Serves: 4

Cups of Fruits & Vegetables per Serving: 1


1 Tbsp vegetable oil

1 lb boneless, skinless chicken breast, cut into small pieces

1 tsp garlic-herb seasoning (salt-free)

1/2 tsp black pepper

1/4 tsp red pepper flakes

1 small onion, thinly sliced

1 (10 1/2 oz can) reduced-sodium chicken broth

1/4 cup water

1 1/2 cup instant brown rice, uncooked

1 1/2 cup grape tomatoes, halved

4 cups baby spinach leaves, washed and patted dry


Heat oil in large skillet over medium heat. Sprinkle chicken pieces with seasonings. Add  chicken pieces; cover and cook about 10 minutes, stirring frequently until chicken is done.


Add onion and stir-fry for about 1 minute. Stir in broth, water, rice, tomatoes, and spinach. Bring to a boil. Reduce heat to low and cover. Simmer about 10 minutes.


Turn burner off and let stand for 5 more minutes or until rice absorbs most of the liquid.


Serves: 4

Nutrition per Serving: 280 Calories, 26% of Calories from Fat, 8g Total Fat, 1g Saturated Fat, 70mg Cholesterol, 325mg Sodium, 25g Carbs, 4g Dietary Fiber, 25g Protein


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