Apricot Chicken and Rice

[migration] empty title 37 Image by: [migration] empty title 37 Author: Canadian Living

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

Ingredients

  • 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

Method

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

%RDI

  • Iron 19.0
  • Fibre 0.0
  • Folate 22.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 9.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 15.0
  • Vitamin C 93.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Apricot Chicken and Rice

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