Lemony Chicken in Brown Rice
Makes 4 servings | Serving size: 14 ounces
Ingredients
2 boneless chicken breasts, sliced
Juice and zest of 1 lemon*
1½ cups brown rice
1 garlic clove, minced
2 carrots, peeled and sliced
1 stalk celery
½ bunch (2 cups) broccoli
½ cup canned (3 ounces) or 1 cup sliced raw mushrooms
1⅓ cup cut green beans, canned
1½ cups low-sodium, fat-free chicken broth
* Zest is the grated yellow peel of the lemon.
Directions
- Slice chicken and marinate in lemon juice and zest in the refrigerator for a half hour.
- Cook brown rice according to package directions.
(Brown rice takes 45 minutes to simmer until done). - Slice all raw vegetables thinly.
- Start cooking garlic in enough chicken stock to cover the bottom of a nonstick skillet.
- Add the rest of the vegetables in the order in which they appear (from the longest to the shortest cooking time).
- Add chicken broth as needed to keep vegetables moist.
- Add the sliced chicken last and cook thoroughly.
- Add warm rice; mix together, heat briefly.