Interesting change for Chicken - Lemon Chicken with Asaparag

Biggestloserfan

Lemon Chicken with Asparagus over Rice

Ingredients:
1/2 cup rice (I used 1 cup par excellence long grain brown rice)
1 whole, boneless, skinless chicken breast, cut into 1/2" slices (1 used 20 oz pkg of boneless tenders cause I made 4 servings)
3/4 teaspoon iodized salt ( I used 1/4 tsp)
1/4 teaspoon freshly ground black pepper
4 cloves garlic, chopped (I used chopped garlic in a jar and did 4 teaspoons)
1/2 red bell pepper ( I used one whole one about 3.8 oz)
8 oz fresh asparagus, cut into 1/2' pieces (I used 11.5 oz)
1 1/4 teaspoon lemon peel ( I used 1 1/2 teaspoons of lemon peel dried)
1/2 cup of low - fat chicken broth or water (I used water)

Prepare the rice according to package directions.
Meanwhile, season the chicken with 1/4 tsp of salt and 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 minute.
Add the lemon peel, broth or water, and the remaining 1/2 tsp salt and bring to a simmer. (I omitted the salt in this step)
Cover and cook for 4 minutes, or until the vegetables are tender.
Serve over rice. Serves 4 people

Nutritional Facts based on the changes I made above:

Serving Size 337g
Calories - 290
Fat - 1.9g
Cholesterol - 118 mg
Sodium - 348 mg
Carbohydrates - 23.9g
Dietary Fiber - 2.4g
Sugar 3.2 g
Protein - 45.5g

If made according to original recipe it would be 414 calories per serving and 3 g of fat.

I would add some cayenne pepper or some cajun seasoning and would probably even add a little olive oil to cook the chicken in. It was very good and my husband even liked it!! So this is something that is pretty organic and all natural ingredients so could be for anyone who has minor allergies. Thought I would share!! Hope you enjoy!