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Lemon Chicken and Rice with Artichokes

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.


  • Yield: 4 servings (serving size: 2 cups)

Nutritional Information

Calories per serving: 324
Caloriesfromfat 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
Carbohydrate 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

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