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mediterranean chicken and brown rice. diabetic

8 Pinches 1 Photo
Annacia avatar
Moose Jaw, SK
Updated on Mar 13, 2016

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.

Rate
prep time 20 Min
cook time 40 Min
method Stove Top
yield 2 serving(s)

Ingredients

  • 1 cup low ot fat free milk, divided
  • 1 cup reduced-sodium chicken broth
  • 1 tablespoon whole wheat flour, divided
  • 1/2 cup long-grain brown rice, preferably parboiled (converted)
  • - grated zest of 1/2 lemon, divided
  • 1/4 teaspoon dried rosemary
  • 1/2 tablespoon rt healthy margarine, melted
  • 1/2 - onion, chopped
  • 1/2 small small bulb fennel, trimmed and thinly sliced
  • 1 clove garlic, minced
  • 1/2 - sweet red, yellow or orange pepper, thinly sliced
  • 1/2 teaspoon dried oregano
  • - salt and pepper
  • 2 small boneless skinless chicken breasts, filets removed
  • 1 tablespoon freshly squeezed lemon juice
  • - chopped fennel fronds (optional but nice)

How To Make mediterranean chicken and brown rice. diabetic

  • Step 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.
  • Step 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.
  • Step 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.
  • Step 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.
  • Step 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.
  • Step 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.
  • Step 7
    Fluff rice with a fork. Spoon onto plates and top with chicken, vegetables and sauce. Sprinkle with fennel fronds.
  • Last Step: Don't forget to share! Post a picture of your finished recipe here and on your favorite social network. Don't forget to tag Just A Pinch and include #justapinchrecipes!

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