Farmers' Market Chicken

Photo: Howard L. Puckett; Styling: Fonda Shaia

Yield: 4 servings (serving size: 1 chicken breast half, 1 cup rice, and 3/4 cup vegetables)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 454
  • Calories from fat: 12%
  • Fat: 6g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 0.7g
  • Protein: 33.9g
  • Carbohydrate: 64.6g
  • Fiber: 4g
  • Cholesterol: 67mg
  • Iron: 3.8mg
  • Sodium: 376mg
  • Calcium: 79mg

Ingredients

  • 3 tablespoons tomato paste
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 (10 1/2-ounce) can low-salt chicken broth
  • 1 garlic clove, minced
  • 2 tablespoons Italian-seasoned breadcrumbs
  • 4 (4-ounce) skinned, boned chicken breast halves
  • 1 tablespoon olive oil
  • 1 cup diced carrot
  • 1 cup diced red onion
  • 1 cup diced yellow squash
  • 1 cup diced zucchini
  • 2 tablespoons dry vermouth
  • 4 cups hot cooked long-grain rice
  • 2 teaspoons chopped fresh rosemary

Preparation

  1. Combine the first 5 ingredients in a medium bowl; stir well with a whisk.
  2. Place the breadcrumbs in a shallow dish; dredge the chicken in breadcrumbs. Heat olive oil in a large nonstick skillet over medium-high heat; add the chicken, and sauté 6 minutes on each side. Remove chicken from pan. Add the carrot, onion, squash, zucchini, and vermouth to pan, and sauté 5 minutes, stirring occasionally. Return chicken to pan, and add the broth mixture. Bring mixture to a boil; cover, reduce heat, and simmer mixture 15 minutes. Serve chicken and vegetable mixture over the rice, and sprinkle with chopped rosemary.
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