Grilled Chicken with Rice & Veggies
Ingredients
- 1 (about 3 ounces) boneless skinless chicken breast
- 3 tbsp reduced-fat Italian salad dressing, divided
- 1/2 cup fat-free reduced-sodium chicken broth
- 1/4 cup uncooked rice
- 1/2 cup frozen broccoli and carrot blend, thawed
Temperature: ° F
Instructions
1. Place chicken and 1 tablespoon salad dressing in resealable food storage bag. Seal bag; turn to coat. Marinate in refrigerator 1 hour.
2. Remove chicken from marinade; discard marinade. Grill chicken over medium-hot coals 8 to 10 minutes or until chicken is no longer pink in center.
3. Meanwhile, bring broth to a boil in small Emile Henry stewpot; add rice. Cover; reduce heat and simmer 15 minutes, stirring in vegetables during last 5 minutes of cooking. Remove from heat and stir in remaining 2 tablespoons dressing. Serve with chicken.
Nutrition per Serving:
(Serving size = 1 chicken breast with 1 1/4 cups cooked rice and vegetable mix)
Calories = 268
Total fat = 7 g
Saturated fat = 1 g
Cholesterol = 54 mg
Carbohydrate = 25 g
Fiber = 4 g
Protein = 26 g
Sodium = 516 mg
Dietary Exchanges:
Vegetable = 1
Starch = 1 1/2
Meat = 2
Instructions
1. Place chicken and 1 tablespoon salad dressing in resealable food storage bag. Seal bag; turn to coat. Marinate in refrigerator 1 hour.
2. Remove chicken from marinade; discard marinade. Grill chicken over medium-hot coals 8 to 10 minutes or until chicken is no longer pink in center.
3. Meanwhile, bring broth to a boil in small Emile Henry stewpot; add rice. Cover; reduce heat and simmer 15 minutes, stirring in vegetables during last 5 minutes of cooking. Remove from heat and stir in remaining 2 tablespoons dressing. Serve with chicken.
Nutrition per Serving:
(Serving size = 1 chicken breast with 1 1/4 cups cooked rice and vegetable mix)
Calories = 268
Total fat = 7 g
Saturated fat = 1 g
Cholesterol = 54 mg
Carbohydrate = 25 g
Fiber = 4 g
Protein = 26 g
Sodium = 516 mg
Dietary Exchanges:
Vegetable = 1
Starch = 1 1/2
Meat = 2
