Apricot Chicken and Rice
Apricots add both sweetness and iron; cooking the broccoli with the chicken and rice means one less pot.
Servings: 2
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 372 |
| pro | 35 g |
| total fat | 8 g |
| sat. fat | 1 g |
| carb | 41 g |
| fibre | 4 g |
| chol | 69 mg |
| sodium | 1.065 mg |
| % RDI: | - |
| calcium | 9% |
| iron | 19% |
| vit A | 15% |
| vit C | 93% |
| folate | 22% |
-
1/2 lb (250 g) boneless skinless chicken breasts
1/4 tsp (1 mL) each salt and pepper
2 tsp (10 mL) vegetable oil
1 onion, chopped
2 cloves garlic, minced
1/3 cup (75 mL) parboiled long-grain rice
3/4 cup (175 mL) chicken stock
2 tbsp (25 mL) slivered dried apricots
1 tbsp (15 mL) Dijon mustard
2 tsp (10 mL) grated lemon rind
1-1/2 cups (375 mL) chopped broccoli florets
Preparation:
Sprinkle chicken with salt and pinch of the pepper.
In large nonstick skillet, heat oil over medium-high heat; brown chicken on both sides. Transfer to plate.
Reduce heat to medium; in same skillet, cook onion and garlic, stirring occasionally, for about 5 minutes or until softened and lightly browned. Stir in rice until coated. Stir in stock, apricots, mustard, lemon rind and remaining pepper; bring to boil.
Nestle chicken into rice; reduce heat, cover and simmer for 20 minutes, turning chicken halfway through. Sprinkle broccoli over rice; cover and simmer for 5 to 7 minutes or until chicken is no longer pink inside, liquid is absorbed and rice and broccoli are tender.
Source
© CanadianLiving.com
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