Chicken With Apples, Pearl Onions and Sweet Potatos
Serves: 4
Prep Time: 5 min.
Cook Time: 10-12 min.
Nutrition Score per serving:
Prep Time: 5 min.
Cook Time: 10-12 min.
Nutrition Score per serving:
| Calories | 402 |
| % Fat | 15 |
| g Fat | 6.7 (1g saturated) |
| % Carbs | 51 |
| g Carbs | 51 |
| % Protein | 34 |
| g Protein | 34 |
| g Fiber | 6 |
| mg Sodium | n/a |
| % Calcium | n/a |
| g Calcium | n/a |
Chicken With Apples, Pearl Onions and Sweet Potatos
Ingredients
| 1 1/2 | cups instant brown rice |
| 4 | cups reduced-sodium, nonfat chicken broth or water, divided |
| 2 | cups fresh broccoli florets |
| salt and pepper to taste | |
| 4 | 4-ounce skinless, boneless chicken breast halves |
| 2 | teaspoons olive oil |
| 1 | cup frozen small white onions, thawed |
| 2 | sweet potatoes, peeled and cut into 1/2-inch cubes |
| 1 | Granny Smith apple, cored and cut into 1/2-inch cubes |
| 2 | teaspoons dried thyme |
Directions
In a medium saucepan, add rice to boiling broth/water, reduce heat to low, cover and simmer 5 minutes. Place broccoli on rice, cover; cook 5 minutes.
Salt and pepper both sides of chicken. In a large saucepan, saute chicken in oil 2 minutes per side, until golden brown. Add remaining ingredients and bring to a simmer. Cook 8 minutes, until potatoes are tender and chicken is done.
Remove broccoli from atop rice and spoon rice into shallow dinner bowls. Spoon chicken and vegetable mixture over top and arrange broccoli alongside.
1 serving equals chicken breast half, 1 1/2 cups simmered vegetables, 1/2 cup broccoli, 3/4 cup rice
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