Recipe: Nutrition
Egg-free
Heart-Healthy
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Sodium
Low-Sugar
Nut-free
Weight Management
Wheat-Free / Gluten-Free
Directions
Prep Time
20 minutes
Cook Time
45 minutes
Ready in
1 hour, 5 minutes
- For the rice pilaf, in a large saucepan bring broth to boiling. Stir in brown rice and wild rice. Reduce heat; simmer, covered, 15 minutes. Increase heat to medium and stir in lentils; bring to boiling. Reduce heat; simmer, covered, 30 minutes or until rice and lentils are tender.
- Meanwhile, in a medium skillet heat 1 tablespoon of the oil over medium heat. Add carrot and half the onion; cook and stir 2 minutes. Add soy beans; cook and stir 2 minutes. Stir into rice mixture; cover and set aside.
- Sprinkle chicken with thyme and marjoram, and season with pepper to taste. In a large nonstick skillet over medium heat, melt butter in remaining 1 tablespoon oil. Add chicken; cook 4 minutes or until side is browned. Turn chicken and add remaining onion; cook until chicken is browned.
- Add 1/4 cup water; reduce heat to medium-low. Cook, covered, 5 to 7 minutes or until an instant-read thermometer inserted into the chicken registers 165°F. Place chicken on rice pilaf, top with onion mixture, and serve.
Nutritional Information
Serving Size
1
Per Serving
Calories 302, Calories Fat 91, Total Fat 10g, Saturated Fat 2g, Cholesterol 69mg, Sodium 96mg, Carbohydrate 21g, Protein 29g
Serving Size | 1 |
Calories | 302 |
Calories Fat | 91 |
Calories (fat) extra | 30 |
Total Fat | 10g |
Total Fat (extra) | 16 |
Saturated Fat | 2g |
Saturated Fat (extra) | 13 |
Cholesterol | 69mg |
Cholesterol (extra) | 23 |
Sodium | 96mg |
Sodium (extra) | 4 |
Potassium | 368mg |
Carbohydrate | 21g |
Carbohydrate (extra) | 7 |
Fiber | 2g |
Fiber (extra) | 10 |
Sugars | 1g |
Protein | 29g |
Omega3 | 0g |
Vitamin A | 1798IU |
Vitamin A (extra) | 36 |
Vitamin C | 2mg |
Vitamin C (extra) | 5 |
Iron | 2mg |
Iron (extra) | 11 |