Lowfat—Parmesan Chicken and Rice

November 30th, 2010 - By Marge Kullerstrand

parmchicken

Rice and broth are added to sauteed chicken, onion, garlic, and mushrooms for a simple entree that requires only one pan.

Ingredients

1 tablespoon olive oil
1/2 cup chopped onion
1 teaspoon bottled minced garlic
1/2 teaspoon dried thyme
1 (8-ounce) package presliced mushrooms
3/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
1/2 cup dry white wine
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 cup uncooked instant rice
1 cup fat-free, less-sodium chicken broth
1/2 cup (2 ounces) grated fresh Parmesan cheese
1/4 cup chopped fresh parsley

Preparation

Heat oil in a large nonstick skillet over medium-high heat. Add the onion, garlic, thyme, and mushrooms; saute 5 minutes or until onion is tender. Add chicken; saute 4 minutes or until the chicken is lightly browned. Add wine, salt, and pepper; cook 3 minutes or until liquid almost evaporates.

Stir in rice and broth. Bring to a boil; cover, reduce heat, and simmer 5 minutes or until liquid is absorbed. Stir in cheese and parsley.

Yield: 4 servings (serving size: about 1 cup)

Source: Cooking Light

Nutritional Information

Calories: 395 (18 percent from fat)
Fat: 8g (sat 2.8g, mono 3.7g, poly 0.8g)
Protein: 29.9g
Carbohydrate: 44.4g
Fiber: 2g
Cholesterol: 57mg
Iron: 4.1mg
Sodium: 656mg
Calcium: 171mg

Filed under: Nutrition. Tags: , , .

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