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Becky Luigart-Stayner; Jan Gautro Photo by: Becky Luigart-Stayner; Jan Gautro

Lemon Chicken and Rice with Artichokes

Cooking Light JANUARY 2004

  • Yield: 4 servings (serving size: 2 cups)

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.

Nutritional Information

Amount per serving
  • Calories: 324
  • Calories from fat: 8%
  • Fat: 2.8g
  • Saturated fat: 1g
  • Monounsaturated fat: 0.7g
  • Polyunsaturated fat: 0.5g
  • Protein: 35g
  • Carbohydrate: 40.7g
  • Fiber: 8.3g
  • Cholesterol: 69mg
  • Iron: 3.1mg
  • Sodium: 773mg
  • Calcium: 120mg
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Lemon Chicken and Rice with Artichokes recipe

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