Lemon Chicken and Rice with Artichokes

Becky Luigart-Stayner; Jan Gautro

Recipe from

Nutritional Information

Calories 324
Caloriesfromfat 8 %
Fat 2.8 g
Satfat 1 g
Monofat 0.7 g
Polyfat 0.5 g
Protein 35 g
Carbohydrate 40.7 g
Fiber 8.3 g
Cholesterol 69 mg
Iron 3.1 mg
Sodium 773 mg
Calcium 120 mg

Ingredients

Cooking spray
1 pound skinless, boneless chicken breast, cut into 1/2-inch strips
2 1/4 cups chopped onion
1 cup chopped red bell pepper
2 cups instant rice
1/4 cup fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (14-ounce) can fat-free, less-sodium chicken broth
1 (14-ounce) can quartered artichoke hearts, drained
2 tablespoons grated Romano cheese

Preparation

Heat a Dutch oven coated with cooking spray over medium-high heat. Add chicken, chopped onion, and red bell pepper; sauté 5 minutes. Stir in rice, lemon juice, 1/4 teaspoon salt, black pepper, and broth; bring to a boil. Cover, reduce heat, and simmer 15 minutes or until rice is tender. Stir in artichokes, and cook 1 minute or until thoroughly heated. Sprinkle with cheese.

Note:

January 2004