Spiced Chicken with Vegetables
Preparation Time: 10 minutes
Cooking Time: 43 minutes
1/2 cup low-sodium nonfat chicken broth
4 skinless boneless chicken breast tenderloins, about 4 ounces each
2 medium green bell peppers, cored and chopped
4 scallions, sliced
1-1/2 cups apricot nectar
2 tablespoons Dijon mustard
1/4 cup water
1-3/4 cups uncooked white rice
1-1/2 cups chopped green beans (1/2-inch lengths)
1/2 cup chopped dried apricots
1. Heat 1/4 cup broth in a large saucepan. Add chicken and cook, turning several times, until no longer pink, about 8 minutes. Remove chicken and set aside.
2. Heat remaining broth in the saucepan. Add bell peppers and scallions, and sauté until peppers begin to soften, about 4 minutes.
3. Combine apricot nectar, mustard, and water, and add to the saucepan. Stir in rice, green beans, and dried apricots. Return chicken to the pan. Bring to a boil, reduce heat, cover, and simmer until chicken is cooked through and rice is tender, about 25 minutes.
4. Transfer to individual plates and serve.
Calories Per Serving: 562
Fat: 2 g Cholesterol: 70 mg
Protein: 35 g
Carbohydrates: 100 g
Dietary Fiber: 3 g
Sodium: 252 mg
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Excerpted from 500 (Practically) Fat-Free One-Pot Recipes by Sarah Schlesinger Copyright© 1999 by Sarah Schlesinger. Excerpted by permission of Random House, a division of Random House, Inc. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.