Lemons are a favorite of ours and the name says it all! Golden brown sauteed chicken, lemony rice, and crisp-tender broccoli make a light and luscious entree

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Name: Lemon Lovers' Chicken and Rice
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 4
Cuisine: not set
Ingredients: 1 pound chicken tenders; 1/4 cup Flour; 1 teaspoon Lemon pepper seasoning; 2 tablespoons Olive oil; 1 can Reduced-sodium chicken broth 14-ounce can; 1/2 cup Dry white wine; 1/2 cup Lemon Juice; 2 cups quick-cooking brown rice; 1/2 package Broccoli Florets frozen; 1-2 teaspoons grated lemon peel

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INGREDIENTS

1 pound chicken tenders
1/4 cup Flour
1 teaspoon Lemon pepper seasoning
2 tablespoons Olive oil
1 can Reduced-sodium chicken broth ; 14-ounce can
1/2 cup Dry white wine
1/2 cup Lemon Juice
2 cups quick-cooking brown rice
1/2 package Broccoli Florets ; frozen
1-2 teaspoons grated lemon peel

Servings

INSTRUCTIONS

If desired, remove tendons from chicken. Grasp tendon with paper towel. Use kitchen shears to scrape meat away from tendon.

In large freezer-weight reclosable plastic bag, combine flour and lemon pepper; shake until well combined. Add chicken to flour mixture in bag. Seal bag; shake to coat chicken. In large, deep nonstick skillet, heat olive oil over medium-high heat. Add chicken with flour mixture; cook turning frequently until chicken is no longer pink, about 2-3 minutes. Remove chicken from skillet; cover to keep warm.

In same skillet over medium=high heat, combine chicken broth, wine, and lemon juice; bring to a boil. Add rice. Reduce heat, cover, and simmer stirring occasionally for 5 minutes. Add broccoli and lemon peel; cover and cook stirring occasionally until rice and broccoli are tender, about 3-4 minutes. Serve with chicken.

415 calories; 9 g fat

NOTES

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Lemon Lovers' Chicken and Rice

1 pound chicken tenders
1/4 cup Flour
1 teaspoon Lemon pepper seasoning
2 tablespoons Olive oil
1 can Reduced-sodium chicken broth 14-ounce can
1/2 cup Dry white wine
1/2 cup Lemon Juice
2 cups quick-cooking brown rice
1/2 package Broccoli Florets frozen
1-2 teaspoons grated lemon peel

If desired, remove tendons from chicken. Grasp tendon with paper towel. Use kitchen shears to scrape meat away from tendon.

415 calories; 9 g fat

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Nutrition

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Serving Size: 1 Serving (365g)
Recipe Makes: 4 Servings

Calories: 745
Calories from Fat: 201 (27%)

Amt Per Serving		% DV

	Total Fat 22.3g	30 %
	Saturated Fat 4.5g	22 %
	Monounsaturated Fat 9.5g
	Polyunsanturated Fat 4.9g
Cholesterol 45.9mg		14 %
Sodium 535.3mg		18 %
Potassium 833.4mg		22 %
Total Carbohydrate 109.1g		32 %
	Dietary Fiber 7g	28 %
	Sugars, other 102.1g
Protein 27.2g		39 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 745

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