Apricots add both sweetness and iron; cooking the broccoli with the chicken and rice means one less pot.
- Portion size 2 servings
- Credits : © CanadianLiving.com
- 1/2 lb boneless skinless chicken breast
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 2 teaspoons vegetable oil
- 1 onion chopped
- 2 garlic minced
- 1/3 cup parboiled long-grain rice
- 3/4 cups chicken stock
- 2 tablespoons slivered dried apricots
- 1 tablespoon Dijon mustard
- 2 teaspoons grated lemon rind
- 1 1/2 cup chopped broccoli floret
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.
Nutritional facts <b>Per serving:</b> about
- Sodium 1065 mg
- Protein 35 g
- Calories 372.0
- Total fat 8 g
- Cholesterol 69 mg
- Saturated fat 1 g
- Total carbohydrate 41 g
- Iron 19.0
- Folate 22.0
- Calcium 9.0
- Vitamin A 15.0
- Vitamin C 93.0