Lemon Chicken and Rice with Artichokes
Becky Luigart-Stayner; Jan Gautro
Ingredients
- Cooking spray
- 1 pound skinless, boneless chicken breast, cut into 1/2-inch strips
- 2 1/4 cups chopped onion
- 1 cup chopped red bell pepper
- 2 cups instant rice
- 1/4 cup fresh lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 (14-ounce) can fat-free, less-sodium chicken broth
- 1 (14-ounce) can quartered artichoke hearts, drained
- 2 tablespoons grated Romano cheese
Preparation
Heat a Dutch oven coated with cooking spray over medium-high heat. Add chicken, chopped onion, and red bell pepper; sauté 5 minutes. Stir in rice, lemon juice, 1/4 teaspoon salt, black pepper, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is tender. Stir in artichokes, and cook 1 minute or until thoroughly heated. Sprinkle with cheese.
Print
- Yield: 4 servings (serving size: 2 cups)
Nutritional Information
| Calories per serving: | 324 |
|---|---|
| Calories per serving: | 8% |
| Fat per serving: | 2.8g |
| Saturated fat per serving: | 1g |
| Monounsaturated fat per serving: | 0.7g |
| Polyunsaturated fat per serving: | 0.5g |
| Protein per serving: | 35g |
| Carbohydrates per serving: | 40.7g |
| Fiber per serving: | 8.3g |
| Cholesterol per serving: | 69mg |
| Iron per serving: | 3.1mg |
| Sodium per serving: | 773mg |
| Calcium per serving: | 120mg |
This Recipe Is
Cooking Light
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