Lemon pepper chicken with orange honey stir-fry
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 3
Ingredients
3 four ounce chicken breastLemon pepper seasoning3/4 cup medium grain brown ricesmall handful of baby carrots1/4 cup diced red pepper1/4 cup diced yellow pepper1/4 cup diced green pepper1/4 cup diced tomato1/2 cup Orange juice2 TBSP Honey, agave, or the amount of stevia = to 2 TBSP3 TBSP Balsamic vinegar1 cup water1 TBSP EVOO
Chicken: Start by cleaning the fat off the chicken. Season with lemon pepper seasoning and then grill till done. Set aside
Orange honey broth/glaze: In a sauce pan mix Orange juice, balsamic vinegar, and agave(or whatever sweetener you used). cover and bring to a boil.
Rice: In a pot, add all of the rice. Once the glaze is to a boil ass it to the rice pot. Place over medium heat. Cover. Let boil then reduce to a simmer. After about 3 minutes add 1 cup of water and cover.
Vegetables: Dice all of the veggies. In a skillet heat 1 TBSP EVOO. Once hot add all of the veggies and allow to cook for about 4-5 minutes. When the rice is 2 minutes from being done add all of the vegetables to the rice pot and cover.
When finished divide rice evenly into 3 portions and lay a 4 ounce piece of lemon-pepper chicken on top. Large amount of food for under 300 calories. 1/4 cup rice(dry) per person. Don't know measurements after cooked.
Next time going to use peas in the veggie mix and add segments of an orange to the veggies also.
Number of Servings: 3
Recipe submitted by SparkPeople user JGATTO13.
Orange honey broth/glaze: In a sauce pan mix Orange juice, balsamic vinegar, and agave(or whatever sweetener you used). cover and bring to a boil.
Rice: In a pot, add all of the rice. Once the glaze is to a boil ass it to the rice pot. Place over medium heat. Cover. Let boil then reduce to a simmer. After about 3 minutes add 1 cup of water and cover.
Vegetables: Dice all of the veggies. In a skillet heat 1 TBSP EVOO. Once hot add all of the veggies and allow to cook for about 4-5 minutes. When the rice is 2 minutes from being done add all of the vegetables to the rice pot and cover.
When finished divide rice evenly into 3 portions and lay a 4 ounce piece of lemon-pepper chicken on top. Large amount of food for under 300 calories. 1/4 cup rice(dry) per person. Don't know measurements after cooked.
Next time going to use peas in the veggie mix and add segments of an orange to the veggies also.
Number of Servings: 3
Recipe submitted by SparkPeople user JGATTO13.
Nutritional Info Amount Per Serving
- Calories: 272.8
- Total Fat: 1.9 g
- Cholesterol: 65.7 mg
- Sodium: 115.3 mg
- Total Carbs: 35.1 g
- Dietary Fiber: 2.3 g
- Protein: 28.4 g
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