Tuesday, January 8, 2008

Lemon Chicken

Ok, it's the the prettiest looking dish ever, but it sure was good! I tweaked the recipe a little. I actually left the red peppers and onions in, big pieces of course. (I think Hubby even accidentally ate a few onions! OOPS!) lol This dish was super easy to make - and quick. It took me about 20 minutes. I didn't serve anything on the side since the recipe made so much. Enjoy!

Cooking spray (*Sub about 2 tablespoons olive oil)
1 pound skinless, boneless chicken breast, cut into 1/2-inch strips
1/4 cups chopped onion
1 cup chopped red bell pepper
2 cups instant rice (*Sub- 2 pkgs Uncle Ben's long grain 2 minute rice)
1/4 cup fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (14-ounce) can quartered artichoke hearts, drained
2 tablespoons grated Romano cheese (*Sub parmesano)
*I added about 3 cloves of crushed garlic when I sauted the chicken

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.

4 servings (serving size: 2 cups)

Nutritional Information
CALORIES 324(8% from fat); FAT 2.8g (sat 1g,mono 0.7g,poly 0.5g); PROTEIN 35g; CHOLESTEROL 69mg; CALCIUM 120mg; SODIUM 773mg; FIBER 8.3g; IRON 3.1mg; CARBOHYDRATE 40.7g

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