1/2 cup uncooked rice
2 tbsp olive oil
1/2 tbsp grated lemon zest
2-3 tbsp fresh lemon juice
1/2 tsp salt
1/2 cup water
6 ounces asparagus, trimmed, cut into
Vegetable oil spray
1 pound boneless, skinless chicken
breasts, all visible fat discarded, cut into bite-size pieces
1/2 tbsp dried dill weed, crumbled
1 medium garlic clove, minced
3 Very Lean Meat
1 1/2 Fat
Calories from Fat 89
Saturated Fat 1.7g
Dietary Fiber 1g
- Prepare the rice using the package
directions, omitting the salt and margarine.
- Meanwhile, in a small bowl, stir
together the oil, lemon zest, lemon juice and salt. Set aside.
- In a 12-inch nonstick skillet,
bring the water to a boil over high heat. Add the asparagus and
return to a boil. Reduce the heat and simmer, covered, for 2 minutes,
or until just tender-crisp. Drain and set aside.
- Dry the skillet with paper towels.
Lightly spray the skillet with vegetables oil spray. Cook the chicken
and dill weed for 4 minutes, or until the chicken is no longer pink
in the center, stirring frequently.
- Stir the asparagus and garlic into
the chicken. Cook for 30 seconds, or until the asparagus is heated,
stirring constantly. Remove from the heat. Stir in the lemon mixture
- To serve, spoon the rice onto a
platter. Spoon the chicken mixture over the rice.