One-Pot Mustard Chicken and Rice

One-Pot Mustard Chicken and Rice 150 Image by: One-Pot Mustard Chicken and Rice 150 Author: Canadian Living

  • Portion size 6 servings
  • Credits : Canadian Living Magazine: January 2011

Ingredients

  • 1 1/2 lb boneless skinless chicken thigh cubed
  • 3/4 teaspoons salt
  • 3/4 teaspoons pepper
  • 2 tablespoons vegetable oil
  • 1 sweet onion diced
  • 3 ribs celery sliced
  • 1 1/2 teaspoon dried dillweed
  • 1 1/2 cup basmati rice
  • 2 tablespoons drained rinsed capers chopped
  • 1 cup sodium-reduced chicken broth
  • 3 tablespoons Dijon mustard
  • 2 cups green beans cut in 1-inch (2.5 cm) lengths
  • 1/3 cup chopped fresh parsley
  • 2 green onions (green parts only), thinly sliced

Method

Sprinkle chicken with 1/4 tsp (1 mL) each of the salt and pepper. In large Dutch oven, heat oil over medium-high heat; brown chicken, in batches. Using slotted spoon, transfer to plate.

Add onion, celery, dillweed and remaining salt and pepper to pan; cook over medium heat until light golden, about 8 minutes.

Stir in rice; cook, stirring, for 2 minutes. Stir in chicken and capers.

Whisk together broth, mustard and enough water to make 1-3/4 cups (425 mL). Add to rice mixture and bring to boil; reduce heat, cover and simmer for 10 minutes.

Add green beans; simmer, covered, for 5 minutes. Turn off heat; let stand on burner for 10 minutes. Stir in parsley and green onions.

Nutritional facts Per each of 6 servings: about

  • Sodium 697 mg
  • Protein 28 g
  • Calories 404.0
  • Total fat 11 g
  • Potassium 545 mg
  • Cholesterol 94 mg
  • Saturated fat 2 g
  • Total carbohydrate 47 g

%RDI

  • Iron 19.0
  • Fibre 0.0
  • Folate 21.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 8.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 8.0
  • Vitamin C 25.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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One-Pot Mustard Chicken and Rice

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