mediterranean chicken and brown rice. diabetic

Name: Mediterranean Chicken and Brown Rice. Diabetic
Prep time: 20 min
Cook time: 40 min
Yield: 2
Cuisine: Mediterranean
Ingredients: 1 cup(s) low ot fat free milk, divided; 1 cup(s) reduced-sodium chicken broth; 1 tablespoon(s) whole wheat flour, divided; 1/2 cup(s) long-grain brown rice, preferably parboiled (converted); - grated zest of 1/2 lemon, divided; 1/4 teaspoon(s) dried rosemary; 1/2 tablespoon(s) rt healthy margarine, melted; 1/2 - onion, chopped; 1/2 small small bulb fennel, trimmed and thinly sliced; 1 clove(s) garlic, minced; 1/2 - sweet red, yellow or orange pepper, thinly sliced; 1/2 teaspoon(s) dried oregano; - salt and pepper; 2 small boneless skinless chicken breasts, filets removed; 1 tablespoon(s) freshly squeezed lemon juice; - chopped fennel fronds (optional but nice)

review

Private Recipe by

Annacia *

@Annacia

Moose Jaw, SK

This is a complete meal with chicken breasts and Mediterranean-inspired vegetables in a delicate sauce accompanied by whole grain rice, scented with rosemary and lemon. Whats not to like? TIP: For even more Mediterranean flavour, add a pinch of saffron threads with the rosemary in the rice and lightly sprinkle crumbled Feta cheese on top of each serving.

yield 2 serving(s)

prep time 20 Min

cook time 40 Min

method Stove Top

Ingredients For mediterranean chicken and brown rice. diabetic

1 c

low ot fat free milk, divided
1 c

reduced-sodium chicken broth
1 Tbsp

whole wheat flour, divided
1/2 c

long-grain brown rice, preferably parboiled (converted)
grated zest of 1/2 lemon, divided
1/4 tsp

dried rosemary
1/2 Tbsp

rt healthy margarine, melted
1/2

onion, chopped
1/2 sm

small bulb fennel, trimmed and thinly sliced
1 clove

garlic, minced
1/2

sweet red, yellow or orange pepper, thinly sliced
1/2 tsp

dried oregano
salt and pepper
2 sm

boneless skinless chicken breasts, filets removed
1 Tbsp

freshly squeezed lemon juice
chopped fennel fronds (optional but nice)

How To Make mediterranean chicken and brown rice. diabetic

1
In a saucepan, combine 1 cup of the milk and chicken broth; whisk in 1 tbsp of the flour. Stir in rice, half of the lemon zest and dried rosemary and bring to a boil over medium heat, stirring occasionally.

2
Reduce heat to low, cover and simmer for about 20 minutes (or according to package directions), until rice is tender and most of liquid is absorbed. Let stand, covered, for 5 to 10 minutes.
3
Meanwhile, in a large nonstick skillet, melt butter over medium-high heat. Brown chicken breasts, turning once, for about 2 minutes per side; transfer to a plate.
4
Add onion and fennel to skillet; saute for 5 minutes or until starting to soften. Add garlic, red pepper, oregano, 1/4 tspsalt and pepper to taste; saute for 3 minutes or until vegetables are tender.
5
Return chicken to pan with any juices, nestling chicken into vegetables. Reduce heat to medium-low, cover and simmer for 5 to 10 minutes or just until chicken is no longer pink inside.
6
Uncover skillet and increase heat to medium. Whisk remaining flour into remaining milk and stir into skillet; bring to a simmer, stirring. Simmer, stirring often, for about 5 minutes or until sauce is thickened. Stir in remaining lemon zest and lemon juice; season to taste with pepper and up to 1/8 tsp more salt.
7
Fluff rice with a fork. Spoon onto plates and top with chicken, vegetables and sauce. Sprinkle with fennel fronds.
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