Chicken Rice Skillet Recipe

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Ingredients:

Serving

1/2 cup flour
1 tsp kosher salt
1/2 tsp freshly ground pepper
2 tbsp peanut oil
2 boneless, skinless chicken breasts (about 1 lb total )
2 1/2 cups chicken stock
1 cup rice - your choice - i personally like basmati rice for this recipe
2 medium carrots, thinly sliced or well diced
1/2 medium onion, diced
1/3 large bay leaf
1/2 tsp crushed red pepper
1/2 tsp garlic powder
1/2 tsp dried thyme
5-6 oz green peas (frozen peas are fine)

Directions:

Combine flour, salt and pepper in a pie pan or plastic bag
Lightly flour chicken, shaking off excess flour
Heat a skillet over medium heat until a drop of water sizzles, then add oil to the skillet and when hot, add the chicken breasts
Cook the chicken approximately 4 minutes or until white juices begin to appear on the top of the chicken breasts
Turn the breast over (use your tongs ) and cook another 3-4 minutes
Remove the chicken from the pan and place on a cutting board
Use a mallet on the chicken to break the breasts into pieces (using a mallet tenderizes the chicken at the same time)
In a Dutch oven or heavy sauté pan place the chicken broth (or can of soup as mentioned above), rice, carrots and onions and seasonings
Bring to a boil over medium heat and stir, cover and
Reduce heat to low and cook 25 minutes or until rice is nearly done
Add the chicken pieces and green peas, stirring well
Cover and cook a few minutes more until the peas are done and the chicken is hot
Use a spoon to portion onto plates and serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	404.18 Kcal (1692 kJ)
Calories from fat	141.91 Kcal
		% Daily Value*
Total Fat	15.77g	24%
Cholesterol	71.39mg	24%
Sodium	1551.63mg	65%
Potassium	737.02mg	16%
Total Carbs	34.96g	12%
Sugars	7.44g	30%
Dietary Fiber	5.37g	21%
Protein	32.04g	64%
Vitamin C	19mg	32%
Vitamin A	0.3mg	10%
Iron	1.8mg	10%
Calcium	91.4mg	9%

Amount Per 100 g
Calories	104.81 Kcal (439 kJ)
Calories from fat	36.8 Kcal
		% Daily Value*
Total Fat	4.09g	24%
Cholesterol	18.51mg	24%
Sodium	402.38mg	65%
Potassium	191.13mg	16%
Total Carbs	9.07g	12%
Sugars	1.93g	30%
Dietary Fiber	1.39g	21%
Protein	8.31g	64%
Vitamin C	4.9mg	32%
Vitamin A	0.1mg	10%
Iron	0.5mg	10%
Calcium	23.7mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

8.6

Points
10

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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