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Buttery Herbed Chicken

Yield 4 servings (serving size: about 3 ounces chicken and 3/4 cup rice)
Prep: 2 minutes; Cook: 10 minutes. Prepare 3 cups cooked rice by using 1 extra-large bag boil-in-bag rice, and cook according to package directions using fat-free, less-sodium chicken broth instead of water. Start the rice first, and let it cook while you prepare the chicken.

Ingredients

  • 2 tablespoons light butter, softened
  • 1/4 teaspoon dried Italian seasoning
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons olive oil
  • 1 pound chicken breast tenders
  • 3 cups hot cooked long-grain rice

Nutrition Information

  • calories 292
  • caloriesfromfat 21 %
  • fat 6.9 g
  • satfat 2.7 g
  • monofat 2.1 g
  • polyfat 0.6 g
  • protein 29.3 g
  • carbohydrate 26.5 g
  • fiber 0.8 g
  • cholesterol 76 mg
  • iron 1.7 mg
  • sodium 259 mg
  • calcium 25 mg

How to Make It

  1. Combine butter and next 3 ingredients in a small bowl.

  2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken, and cook 4 to 5 minutes on each side or until done.

  3. Remove pan from heat, add butter mixture, and toss to coat chicken evenly. Serve immediately over rice.

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