17 Day Diet, Cycle 2: Mustard Chicken & Rice

Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 4
  • 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

View full nutritional breakdown of 17 Day Diet, Cycle 2: Mustard Chicken & Rice calories by ingredient
Submitted by:

Introduction

Although wine is not allowed in Cycle 2, I still used it because it really only adds some extra calories, but the right flavor. Although wine is not allowed in Cycle 2, I still used it because it really only adds some extra calories, but the right flavor.
Number of Servings: 4

Ingredients

    1 lb Chicken Tenders, no skin
    2 Tbsp Extra Virgin Olive Oil
    3 Scallions, diced
    1-2 Cloves Garlic, minced
    1/2 Cup Dry White Wine
    1/2 Cup Fat Free Sour Cream
    3 Tbsp Dijon Mustard
    1 Package Frozen Broccoli
    1/2 Cup Long Grain Wild Rice
    Salt & Pepper to taste

Tips

Feel free to try all different kinds of mustards (I've used Dijon and Horseradish). I prefer a more grainy mustard to add texture and color.


Directions

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.

TAGS:  Poultry |

Rate This Recipe