17 Day Diet, Cycle 2: Mustard Chicken & Rice
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1 lb Chicken Tenders, no skin2 Tbsp Extra Virgin Olive Oil3 Scallions, diced1-2 Cloves Garlic, minced1/2 Cup Dry White Wine1/2 Cup Fat Free Sour Cream3 Tbsp Dijon Mustard1 Package Frozen Broccoli1/2 Cup Long Grain Wild RiceSalt & Pepper to taste
1. Heat olive oil in skillet. Season the chicken tenders with salt and pepper, then cook over a medium heat until golden brown on both sides. Set aside onto a plate covered with foil to stay warm.
2. Meanwhile, cook the rice according to the package directions. 5 minutes before the rice is finished, add the frozen broccoli, stir and cover.
3. In the same skillet used to cook the chicken, add scallions and garlic. Saute for a few minutes. Then add the white wine and bring to a rapid boil, stirring until reduced and slightly thickened.
4. Add the fat free sour cream and mustard to the skillet and stir well. Return the cooked chicken and any juices that accumulated in the plate to the skillet. Stir and cover until heated.
5. Serve the chicken and mustard sauce over the broccoli and rice mixture.
Serving Size: 4 equal servings
Number of Servings: 4
Recipe submitted by SparkPeople user JKHAMPSON.
2. Meanwhile, cook the rice according to the package directions. 5 minutes before the rice is finished, add the frozen broccoli, stir and cover.
3. In the same skillet used to cook the chicken, add scallions and garlic. Saute for a few minutes. Then add the white wine and bring to a rapid boil, stirring until reduced and slightly thickened.
4. Add the fat free sour cream and mustard to the skillet and stir well. Return the cooked chicken and any juices that accumulated in the plate to the skillet. Stir and cover until heated.
5. Serve the chicken and mustard sauce over the broccoli and rice mixture.
Serving Size: 4 equal servings
Number of Servings: 4
Recipe submitted by SparkPeople user JKHAMPSON.
Nutritional Info Amount Per Serving
- Calories: 190.9
- Total Fat: 8.2 g
- Cholesterol: 13.9 mg
- Sodium: 319.9 mg
- Total Carbs: 15.0 g
- Dietary Fiber: 3.0 g
- Protein: 9.0 g
Member Reviews