PREP TIME: 20 MIN COOK TIME: 45 MIN SERVES:6
You will need:
1 lb. skinless, boneless chicken breast, cut into 1/2 inch strips
1 medium yellow onion, chopped
1 large red bell pepper, chopped
1 cup medium or long grain brown rice **see below for brown rice cooking tip
2 cups plus 1/2 cup low-sodium chicken broth
2 fresh lemons, squeezed
1 TBSP fresh thyme (using your fingernails, strip the tiny leaves off the stems, pulling downwards, give them a quick chop to release the flavor)
1/4 tsp salt
1/4 tsp pepper
1- 14 oz can quartered artichoke hearts, drained
grated Romano cheese to sprinkle on top!
1 cup edamame
Asparagus would be great in place of artichokes too! Be creative, it's all about getting as many colors into your dishes as possible!
Putting it all together:
1. In a medium pot, cook rice according to directions, about 45 minutes. *Do Not lift lid or stir rice while cooking! It makes the grains fall apart and you will have mushy, flakey rice.
2. Heat a large ceramic coated, cast iron pot over medium-high heat. Add EVOO. Saute chopped onion and chopped red bell pepper for about 3 minutes.
3. Add thawed chicken, cook about 2 minutes to brown. Add 1/2 cup chicken broth, lemon juice, salt and pepper. Turn down heat to medium and cook about 12 minutes, till chicken is done.
4. Add thawed edamame, drained artichokes and chopped thyme, toss gently.
Serve over rice, sprinkle with Romano cheese.
Nutrition Facts
Serving Size 1 (359g)
Recipe makes 6 servings
Calories 351
Calories from Fat 73 (20%)
Amount Per Serving %DV
Total Fat 8.2g 12%
Saturated Fat 1.6g 8%
Monounsaturated Fat 3.0g
Polyunsaturated Fat 2.3g
Trans Fat 0.0g
Cholesterol 46mg 15%
Sodium 531mg 22%
Potassium 936mg 26%
Total Carbohydrate 43.7g 14%
Dietary Fiber 9.0g 36%
Sugars 3.0g
Protein 30.2g 60%
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