Rosemary Chicken and Wild Rice Skillet
This one-dish dinner is easy on the cook and appeals to the whole family.
Yield: 5 servings (serving size: 1 chicken breast half and 3/4 cup rice mixture)
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Amount per serving
- Calories: 390
- Calories from fat: 13%
- Fat: 5.8g
- Saturated fat: 1.3g
- Protein: 45.6g
- Carbohydrate: 36.4g
- Fiber: 2.2g
- Cholesterol: 99mg
- Iron: 3.1mg
- Sodium: 824mg
- Calcium: 74mg
- 1 (6.2-ounce) package fast-cooking recipe long-grain and wild rice (such as Uncle Ben's)
- 5 (6-ounce) skinless, boneless chicken breast halves
- 3 tablespoons all-purpose flour
- 2 teaspoons dried rosemary, crushed
- 1/8 teaspoon black pepper
- 1 tablespoon olive oil, divided
- 1 cup baby carrots
- 1 cup chopped onion (1 medium)
- 2 teaspoons bottled minced garlic
- 1 cup water
- 1 (14-ounce) can fat-free, less-sodium chicken broth
- 2 cups coarsely chopped fresh spinach
- 1. Remove seasoning packet from rice. Sprinkle chicken with 1 1/2 tablespoons seasoning mixture. Reserve remaining seasoning mixture.
- 2. Combine flour, rosemary, and pepper in a shallow dish. Dredge chicken in flour mixture.
- 3. Heat 2 teaspoons oil in a large skillet over medium heat. Add chicken to pan; cook 3 to 4 minutes on each side or until lightly browned. Remove chicken from pan; set aside.
- 4. Heat remaining 1 teaspoon oil in pan over medium heat; sauté carrots, onion, and garlic in hot oil 2 minutes. Add water and broth; bring to a boil. Stir in rice and remainder of seasoning packet; top with chicken. Cover, reduce heat, and simmer 10 minutes or until chicken is done.
- 5. Remove from heat, and place chicken on serving plates. Add spinach to rice mixture, and stir until spinach wilts. Serve chicken with rice mixture.
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