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Rosemary Chicken and Wild Rice Skillet Recipe

Rosemary Chicken and Wild Rice Skillet Recipe

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Ingredients:

Serving

1 (6.2-oz) package fast-cooking recipe long-grain and wild rice (such as uncle ben's)
5 (6-oz) skinless, boneless chicken breast halves
3 tbsp all-purpose flour
2 tsp dried rosemary, crushed
1/8 tsp black pepper
1 tbsp olive oil, divided
1 cup baby carrots
1 cup chopped onion (1 medium)
2 tsp bottled minced garlic
1 cup water
1 (14-oz) can fat-free , less-sodium chicken broth
2 cups coarsely chopped fresh spinach

Directions:

Remove seasoning packet from rice. Sprinkle chicken with 1 1/2 tablespoons seasoning mixture. Reserve remaining seasoning mixture.
Combine flour, rosemary, and pepper in a shallow dish. Dredge chicken in flour mixture.
Heat 2 teaspoons oil in a large skillet over medium heat. Add chicken to pan; cook 3 to 4 minutes on each side or until lightly browned. Remove chicken from pan; set aside.
Heat remaining 1 teaspoon oil in pan over medium heat; sauté carrots, onion, and garlic in hot oil 2 minutes. Add water and broth; bring to a boil. Stir in rice and remainder of seasoning packet; top with chicken. Cover, reduce heat, and simmer 10 minutes or until chicken is done.
Remove from heat, and place chicken on serving plates. Add spinach to rice mixture, and stir until spinach wilts. Serve chicken with rice mixture.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	115.86 Kcal (485 kJ)
Calories from fat	34.55 Kcal
		% Daily Value*
Total Fat	3.84g	6%
Cholesterol	16.73mg	6%
Sodium	152.29mg	6%
Potassium	335.18mg	7%
Total Carbs	12.84g	4%
Sugars	3.77g	15%
Dietary Fiber	2.8g	11%
Protein	8.13g	16%
Vitamin C	7.7mg	13%
Vitamin A	0.5mg	16%
Iron	1.2mg	6%
Calcium	54.1mg	5%

Amount Per 100 g
Calories	61.77 Kcal (259 kJ)
Calories from fat	18.42 Kcal
		% Daily Value*
Total Fat	2.05g	6%
Cholesterol	8.92mg	6%
Sodium	81.2mg	6%
Potassium	178.7mg	7%
Total Carbs	6.85g	4%
Sugars	2.01g	15%
Dietary Fiber	1.49g	11%
Protein	4.33g	16%
Vitamin C	4.1mg	13%
Vitamin A	0.3mg	16%
Iron	0.6mg	6%
Calcium	28.8mg	5%

* 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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