Lemon Chicken With Artichokes And Brown Rice - 35. Recipe

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Lemon Chicken with Artichokes and Brown Rice - 35.

Gloria Gabrysch

By
@JeremyGsMom

This recipe was created with nutrition in mind. It turned out even better than I imagined. The leftovers, if you have any, are really good too!


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Rating:

Comments:

Serves:

4

Cook:

30 Min

Method:

Stove Top

Ingredients

1 lb
chicken, white, diced
1 1/2 c
celery, diced, sautéed
1 c
or ½ large onion, diced, sautéed
16 oz
artichokes, bag frozen
2 Tbsp
lemon juice or 1 lemon, juiced and zest of
2 c
vegetable broth, pacific brand low sodium, more as needed
1/2 c
brown rice
greek mediterranean seasoning from world market, to taste
lemongrass from world market, to taste
1 c
asiago cheese, shredded, divided

Directions Step-By-Step

1
Sauté the diced chicken with seasonings. Meanwhile in separate pan sauté onion with seasonings until translucent, then add celery, sautéing until tender. Add to chicken. Adjust seasoning if needed. Zest lemon into pan then add the juice avoiding putting the seeds in. Add the brown rice, artichokes and broth. Bring to boil. Simmer until rice is done.
2
Serve with Asiago cheese or Italian cheese of choice; preferable reduced fat.
3
Servings: 4
Serving Size: 480.2 g
Nutrition per Serving: 399 Calories, 63 Calories from Fat, 7g Total Fat, 2.6g Saturated Fat, 93mg Cholesterol, 771mg Sodium, 35.7g Total Carbs, 8.2g Dietary Fiber, 3.8g Sugars, 48.3g Protein - - Vitamin A 6% - Calcium 22% - Vitamin C 34% - Iron 19%
Nutrition Grade: A

Good points:
High in manganese
High in niacin
High in phosphorus
High in selenium

About this Recipe

Course/Dish: Chicken, Vegetables
Main Ingredient: Chicken
Regional Style: Mediterranean
Other Tag: Healthy