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Chicken-Rice Skillet

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This skillet dinner has it all - chicken, broccoli, and rice blended in a quick meal that’s ready in 20 minutes.

  • Prep Time 15 min
  • Total Time 20 min
  • Servings 5

Ingredients

1
tablespoon canola oil
1 1/4
lb boneless skinless chicken breasts, cut into 1-inch pieces
2
cups water
1
tablespoon butter or margarine
1
bag (1 lb) frozen broccoli, red peppers, onions and mushrooms (or other combination), thawed, drained
2
cups uncooked instant rice
1/2
teaspoon salt
1/4
teaspoon pepper
1
cup shredded reduced-fat sharp Cheddar cheese (4 oz)

Directions

  • 1 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.
  • 2 Add water and butter; heat to boiling. Stir in vegetables, rice, salt and pepper. Sprinkle with cheese.
  • 3 Remove from heat; cover. Let stand about 5 minutes or until water is absorbed.

Nutrition Info

The Quick Take:

  • Calories 430
  • Fat 14g
  • Saturated Fat 6g
  • Sodium 510mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
430
(
Calories from Fat
130),
% Daily Value
Total Fat
14g
14%
(Saturated Fat
6g,
6%
Trans Fat
0g
0%
),
Cholesterol
90mg
90%;
Sodium
510mg
510%;
Total Carbohydrate
40g
40%
(Dietary Fiber
3g
3%
  Sugars
2g
2%
),
Protein
36g
36%
;
% Daily Value*:
Vitamin A
20%;
Vitamin C
25%;
Calcium
20%;
Iron
25%;
Exchanges:
2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 3 Very Lean Meat; 1 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.

Did You Know?

Expert Tips

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.

Ratings & Reviews

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.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
430
(
Calories from Fat
130),
% Daily Value
Total Fat
14g
14%
(Saturated Fat
6g,
6%
Trans Fat
0g
0%
),
Cholesterol
90mg
90%;
Sodium
510mg
510%;
Total Carbohydrate
40g
40%
(Dietary Fiber
3g
3%
  Sugars
2g
2%
),
Protein
36g
36%
;
% Daily Value*:
Vitamin A
20%;
Vitamin C
25%;
Calcium
20%;
Iron
25%;
Exchanges:
2 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 3 Very Lean Meat; 1 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.

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