Lemon-Pepper Chicken layer with Vegetables

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 239.7
  • Total Fat: 2.9 g
  • Cholesterol: 66.9 mg
  • Sodium: 4,343.2 mg
  • Total Carbs: 18.9 g
  • Dietary Fiber: 1.8 g
  • Protein: 33.1 g

View full nutritional breakdown of Lemon-Pepper Chicken layer with Vegetables calories by ingredient
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Number of Servings: 4

Ingredients

    - Olive oil spray
    - 1 small onion, minced
    - 1 medium garlic clove, thinly sliced
    -1 medium lemon
    -14.5 oz can fat-free, low-sodium chicken broth
    - 1 large red bell pepper, cut into matchstick size strips
    - 1 medium carrot, grated
    - 1 cup uncooked jasmine rice or long-grain white rice
    - .3 cup water, plus more as needed
    - .25 tsp pepper
    - .125 tsp salt
    - .125 to .25 tsp red hot pepper sauce (optional)
    - 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
    - 1 large bok choy (about 1.5 pounds), coarsly diced

Directions

Serves 4; 1 chicken breast half plus heaping 1.75 cups vegetables and rice per serving.
Heat a Dutch oven over medium heat. Remove from the heat and lightly spray with olive oil spray (being careful not to spray near a gas flame). Cook the onion for 4 to 5 minutes, or until it begins to brown, stirring occasionally. Add the garlic. Cook for 1 minute stirring constantly.
Meanwhile, grate the lemon; set the zest aside. Squeeze the lemon; you should get about 2 tbsp of juice. After cooking the garlic, stir the juice into the Dutch oven, scraping any brown bits from the bottom. Cook for 2 minutes, or until juice is nearly evaporated.
Stir in the broth, bell pepper, carrot, rice, and water. Bring to a boil. Reduce the heat and simmer, covered, for 6 to 7 minutes, or until the rice begins to plump and the vegetables begin to soften, adding more water if needed.
meanwhile, on a plate, stir together the lemon zest, pepper, salt, and hot pepper sauce. Add the chicken, turn to coat evenly. When the broth mixture is thick enough that the chicken won't sink into it, stir in mixture. Place the chicken on top, trying to avoid overlapping. Increase the heat to medium low. Cook, covered, for 12 minutes.
Distribute the bok choy evenly over the chicken. Cook for 6 to 8 minutes, or until the chicken is no longer pink in the center.

Number of Servings: 4

Recipe submitted by SparkPeople user AER1977.

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