This skillet dinner has it all - chicken, broccoli, and rice blended in a quick meal that’s ready in 20 minutes.
tablespoon canola oil
lb boneless skinless chicken breasts, cut into 1-inch pieces
tablespoon butter or margarine
bag (1 lb) frozen broccoli, red peppers, onions and mushrooms (or other combination), thawed, drained
cups uncooked instant rice
cup shredded reduced-fat sharp Cheddar cheese (4 oz)
In 12-inch skillet, heat oil over medium-high heat. Add chicken; cook 3 to 4 minutes, stirring occasionally, until no longer pink in center.
Add water and butter; heat to boiling. Stir in vegetables, rice, salt and pepper. Sprinkle with cheese.
Remove from heat; cover. Let stand about 5 minutes or until water is absorbed.
The Quick Take:
NUTRITION INFORMATION PER SERVING
Serving Size: 1 Serving
- Calories from Fat
% Daily Value
- Total Fat
- (Saturated Fat
- 3 1/2g,
- 3 1/2%
- Trans Fat
- Total Carbohydrate
- (Dietary Fiber
% Daily Value*:
- Vitamin A
- Vitamin C
Exchanges:2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 1/2 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 1/2 Fat;
Carbohydrate Choices:2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
This skillet is a complete meal by itself. Just add some crusty hard rolls for hearty appetites and perhaps fudgy brownies for dessert.
To cut the fat and the calories, use reduced-fat Cheddar cheese.
We calculated the nutrition of this recipe at the time it was created on 06/16/2011. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.