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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 |
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Cooking Methods
- 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 coat.
- To serve, spoon the rice onto a
platter. Spoon the chicken mixture over the rice.
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