Directions:
- For the chicken: Remove the skin from the chicken breasts and take the breasts off the bone separating out the tenders. Cut the breasts in half lengthwise. Put the breasts between 2 pieces of plastic wrap and pound them thin with a rolling pin or small skillet.
- Put the chicken breasts in a resealable plastic bag, pour the oil into the bag, and add the red pepper flakes, salt and pepper, parsley, thyme, and lemon zest. Mix it all together, seal the bag, put it in a bowl, and refrigerate for at least 2 hours or overnight. Refrigerate the tenders separately.
- Preheat a grill or grill pan over medium heat.
- Oil the grill to prevent the chicken from sticking. When you are ready to cook, remove the chicken from the refrigerator. Put the chicken breasts and tenders on the grill and cook until cooked through, 3 to 4 minutes per side (reserve the chicken tenders for the online Round 2 Recipe Grilled Chicken and Apple Wraps).
- For the salad: In a saucepan with a lid, heat 2 cups water, chicken broth, and 1 teaspoon salt over medium-high heat. Stir in the rice and bring to a boil. Reduce the heat to low, cover, and simmer until the rice is tender, 40 to 45 minutes. Fluff the rice with a fork and spread it out onto a sheet pan to cool.
- In a large bowl, combine the cooled rice, onions, celery, carrots, and mushrooms.
- In a medium bowl, whisk together the lemon juice, brown mustard, canola oil, salt and pepper, to taste, parsley, and thyme. Whisk until well combined. Pour the dressing over the salad and gently toss everything together. (Reserve 2 cups for the Round 2 Recipe Stuffed Peppers.) Cover and refrigerate if not serving right away.
- Serve the breasts while hot with the Brown Rice and Mushroom Salad.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 810.45 Kcal (3393 kJ) | ||
| Calories from fat | 315.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 35.06g | 54% | |
|---|---|---|---|
| Cholesterol | 149.66mg | 50% | |
| Sodium | 1239.58mg | 52% | |
| Potassium | 965.16mg | 21% | |
| Total Carbs | 80.62g | 27% | |
| Sugars | 3.77g | 15% | |
| Dietary Fiber | 8.23g | 33% | |
| Protein | 44.21g | 88% | |
| Vitamin C | 27.3mg | 45% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 3.9mg | 22% | |
| Calcium | 94.9mg | 9% | |
| Amount Per 100 g | |||
| Calories | 195.02 Kcal (817 kJ) | ||
| Calories from fat | 75.94 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.44g | 54% | |
|---|---|---|---|
| Cholesterol | 36.01mg | 50% | |
| Sodium | 298.27mg | 52% | |
| Potassium | 232.24mg | 21% | |
| Total Carbs | 19.4g | 27% | |
| Sugars | 0.91g | 15% | |
| Dietary Fiber | 1.98g | 33% | |
| Protein | 10.64g | 88% | |
| Vitamin C | 6.6mg | 45% | |
| Iron | 0.9mg | 22% | |
| Calcium | 22.8mg | 9% | |
* 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.
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