Chicken and Rice With Lemon Vinaigrette Recipe

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Chicken and Rice With Lemon Vinaigrette
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Ingredients
14
Count
Nutrition
720
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Heat the 2 tablespoons of vegetable oil in a large skillet over medium high heat. Put the 2 cups of water in a medium saucepan and bring to a boil.
  2. Season the chicken breasts with salt and pepper on both sides to taste and dredge in the flour, shaking off the excess. Add to the hot oil and sear for about 5 minutes per side or until a nice brown crust forms on each side.
  3. Right after adding the chicken to the oil, add the rice to the boiling water, put a lid on the saucepan and turn off the heat, leaving the pan on the burner. Leave the rice alone to absorb the water while everything else comes together.
  4. While the chicken is searing, whisk together the lemon juice, honey, dijon mustard and olive oil to form the vinaigrette. Add the parsley, crushing it between your fingers as you add it. Set aside the vinaigrette.
  5. When the chicken has been seared on both sides and is mostly cooked through, deglaze the pan with the club soda. Reduce the heat and add the butter and red pepper flakes to the skillet. Cover and simmer for about 5 minutes or until the liquid is syrupy and the chicken is fully cooked through.
  6. To serve, equally divide the rice between four plates. Place one chicken breast over the rice along with some of the pan sauce and a big ladle full of the lemon vinaigrette over the chicken.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 720.15 Kcal (3015 kJ)
Calories from fat 299.35 Kcal
% Daily Value*
Total Fat 33.26g 51%
Cholesterol 146.87mg 49%
Sodium 1015.49mg 42%
Potassium 755.87mg 16%
Total Carbs 55.53g 19%
Sugars 5.24g 21%
Dietary Fiber 3.05g 12%
Protein 52.72g 105%
Vitamin C 16.5mg 27%
Iron 3.9mg 21%
Calcium 75.6mg 8%
Amount Per 100 g
Calories 141.7 Kcal (593 kJ)
Calories from fat 58.9 Kcal
% Daily Value*
Total Fat 6.54g 51%
Cholesterol 28.9mg 49%
Sodium 199.81mg 42%
Potassium 148.72mg 16%
Total Carbs 10.93g 19%
Sugars 1.03g 21%
Dietary Fiber 0.6g 12%
Protein 10.37g 105%
Vitamin C 3.2mg 27%
Iron 0.8mg 21%
Calcium 14.9mg 8%

* 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

  • 16.6
    Points
  • 19
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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