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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 304.8
  • Total Fat: 6.5 g
  • Cholesterol: 68.6 mg
  • Sodium: 491.5 mg
  • Total Carbs: 28.7 g
  • Dietary Fiber: 2.4 g
  • Protein: 30.5 g

View full nutritional breakdown of Dijon Chicken with Spinach and Lemon Rice calories by ingredient
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Dijon Chicken with Spinach and Lemon Rice

Submitted by: CMYANG


Number of Servings: 4

Ingredients

    3/4 cup brown rice
    4 4-oz boneless skinless chicken breasts
    1 tsp. paprika
    1/2 tsp. salt, divided
    1/2 tsp. fresh ground black pepper
    1 Tbsp. extra virgin olive oil
    1/2 cup fat free sour cream
    1 Tbsp. Dijon mustard
    1 Tbsp. fresh lemon juice
    1 1/2 tsp. chopped fresh tarragon, or 1/2 tsp. dried tarragon
    2 cups packed spinach, coursely chopped
    2 tsp. finely grated lemon zest

Directions

1. Cook rice according to package directions; set aside.

2. Meanwhile, sprinkle both sides of chicken with paprika, 1/4 tsp. salt and pepper. In a large nonstick skillet, heat oil on medium-high. Add chicken and cook for 5 to 6 minutes per side, until cooked through. Remove from skillet and transfer to a large plate. Cover and set aside.

3. Reduce heat to medium-low and add sour cream, Dijon mustard, lemon juice, and tarragon. Stir until heated through, scraping up browned bits from bottom and sides of skillet with a wooden spoon, about 20 seconds. Uncover chicken and spoon 1 Tbsp. sour cream mixture over each breast, dividing evenly. Cover and set aside.

4. Heat remaining sour cream mixture on medium. Add rice, spinach, lemon zest, 1/4 cup water and remaining 1/4 tsp. salt. Stir gently until spinach is wilted, about 20 seconds. Spoon onto serving plats and top with chicken.

Serving Size: Makes 4 servings ( 1 breast of chicken & 2/3 cup rice mixture)

Number of Servings: 4

Recipe submitted by SparkPeople user CMYANG.






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