Onion-Herb Chicken with Rice Pilaf

Egg-free
Heart-Healthy
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Sodium
Low-Sugar
Nut-free
Weight Management
Wheat-Free / Gluten-Free
Dish type
Dinner
Serves
6
Ready in
1 hour, 5 minutes

Ingredients

  • 2 2/3 cups plus 3 tablespoons gluten-free, low-sodium chicken broth
  • 1/3 cup whole-grain brown rice
  • 1/2 cup wild rice, rinsed
  • 1/4 cup brown lentils, rinsed
  • 2 tbsp. olive oil, divided
  • 1 large carrot, finely chopped
  • 1 onion, chopped, divided
  • 1/2 cup fresh or frozen soy beans or peas
  • 6 (4-oz.) boneless, skinless chicken breast halves, flattened slightly
  • 2 tsp. fresh thyme leaves
  • 2 1/2 tsp. fresh marjoram leaves
  • 1 tbsp. butter

Directions

Prep Time
20 minutes
Cook Time
45 minutes
Ready in
1 hour, 5 minutes
  1. 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.
  2. 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.
  3. 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.
  4. 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 Size1
Calories302
Calories Fat91
Calories (fat) extra30
Total Fat10g
Total Fat (extra)16
Saturated Fat2g
Saturated Fat (extra)13
Cholesterol69mg
Cholesterol (extra)23
Sodium96mg
Sodium (extra)4
Potassium368mg
Carbohydrate21g
Carbohydrate (extra)7
Fiber2g
Fiber (extra)10
Sugars1g
Protein29g
Omega30g
Vitamin A1798IU
Vitamin A (extra)36
Vitamin C2mg
Vitamin C (extra)5
Iron2mg
Iron (extra)11