Lemon Chicken with Asparagus Over Rice
|Rice||1⁄2 Cup (8 tbs)|
|Boneless skinless chicken breasts||1 , cut into1/2" slices (1 Whole Breast)|
|Freshly ground black pepper||1⁄4 Teaspoon|
|Garlic||4 Clove (20 gm), chopped|
|Red bell pepper||1⁄2 , chopped|
|Asparagus||8 Ounce, cut into 1/2 pieces|
|Lemon peel||1 1⁄4 Teaspoon|
|Low fat chicken broth/Water||1⁄2 Cup (8 tbs)|
Prepare the rice according to package directions.
Meanwhile, season the chicken with 1/4 teaspoon of the salt and the black pepper and place in a large nonstick skillet over medium heat.
Cook, stirring occasionally, for 5 minutes, or until the chicken is no longer pink.
Add the garlic, bell pepper, and asparagus and cook for 1 minut. Add lemon peel, broth or water, and the remaining 1/2 teaspoon salt and bring to a simmer.
Cover and cook for 4 minutes, or until the vegetables are tender.
Serving size: Complete recipe
Calories 645 Calories from Fat 30
% Daily Value*
Total Fat 4 g6.3%
Saturated Fat 1.1 g5.6%
Trans Fat 0 g
Cholesterol 99.8 mg33.3%
Sodium 1646.3 mg68.6%
Total Carbohydrates 95 g31.8%
Dietary Fiber 8.7 g34.8%
Sugars 7.5 g
Protein 56 g111.9%
Vitamin A 74.8% Vitamin C 183.4%
Calcium 16.2% Iron 43.7%
*Based on a 2000 Calorie diet