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Chicken Asparagus Toss Recipe

 

Ingredients

Servings: 4

 

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 2-inch pieces

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

Nutrition Facts

 

Exchanges/Choices:

1 Starch

3 Very Lean Meat

1 Vegetable

1 1/2 Fat

 

Calories 287

    Calories from Fat 89

Fat 10g

    Saturated Fat 1.7g

Cholesterol 69mg

Sodium 357mg

Carbohydrate 21g

    Dietary Fiber 1g

    Sugar 1g

Protein 27g

Cooking Methods

  1. Prepare the rice using the package directions, omitting the salt and margarine.
  2. Meanwhile, in a small bowl, stir together the oil, lemon zest, lemon juice and salt. Set aside.
  3. 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.
  4. 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.
  5. 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 coat.
  6. To serve, spoon the rice onto a platter. Spoon the chicken mixture over the rice.

Fun Facts / Cooking Tips

You would definitely appreciate how easy this healthy chicken dish is to prepare, it can be on the table in minutes, and how good it tastes!

 

 

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