More About Lemon Chicken and Rice
Total Time
Prep/Total Time: 30 min.
Makes
4 servings
Ingredients
2 tablespoons butter
1 pound boneless skinless chicken breasts, cut into strips
1 medium onion, chopped
1 large carrot, thinly sliced
2 garlic cloves, minced
1 tablespoon cornstarch
1 can (14-1/2 ounces) chicken broth
2 tablespoons lemon juice
1/4 teaspoon salt
1 cup frozen peas
1-1/2 cups uncooked instant rice
Directions
In a large cast-iron or other heavy skillet, heat butter over medium-high heat; saute chicken, onion, carrot and garlic until chicken is no longer pink, 5-7 minutes.
In a small bowl, mix cornstarch, broth, lemon juice and salt until smooth. Gradually add to skillet; bring to a boil. Cook and stir until thickened, 1-2 minutes.
Stir in peas; return to a boil. Stir in rice. Remove from heat; let stand, covered, 5 minutes.
Health Tip: Skip the salt and save 300 milligrams of sodium per serving. Use reduced-sodium broth and save about 150 milligrams more.
Nutrition Facts
1 serving: 370 calories, 9g fat (4g saturated fat), 80mg cholesterol, 746mg sodium, 41g carbohydrate (4g sugars, 3g fiber), 29g protein. Diabetic exchanges: 3 starch, 3 lean meat, 1-1/2 fat.
Prep/Total Time: 30 min.
Makes
4 servings
Ingredients
2 tablespoons butter
1 pound boneless skinless chicken breasts, cut into strips
1 medium onion, chopped
1 large carrot, thinly sliced
2 garlic cloves, minced
1 tablespoon cornstarch
1 can (14-1/2 ounces) chicken broth
2 tablespoons lemon juice
1/4 teaspoon salt
1 cup frozen peas
1-1/2 cups uncooked instant rice
Directions
In a large cast-iron or other heavy skillet, heat butter over medium-high heat; saute chicken, onion, carrot and garlic until chicken is no longer pink, 5-7 minutes.
In a small bowl, mix cornstarch, broth, lemon juice and salt until smooth. Gradually add to skillet; bring to a boil. Cook and stir until thickened, 1-2 minutes.
Stir in peas; return to a boil. Stir in rice. Remove from heat; let stand, covered, 5 minutes.
Health Tip: Skip the salt and save 300 milligrams of sodium per serving. Use reduced-sodium broth and save about 150 milligrams more.
Nutrition Facts
1 serving: 370 calories, 9g fat (4g saturated fat), 80mg cholesterol, 746mg sodium, 41g carbohydrate (4g sugars, 3g fiber), 29g protein. Diabetic exchanges: 3 starch, 3 lean meat, 1-1/2 fat.
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