Chicken Veggie Risotto - 25g Carbs, 4g Fiber
From: www.fruitsandveggiesmorematters.org - 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
Posted by: chefgloria1030@yahoo.com
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