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Glazed Lemon Chicken and Rice

glazed lemon chicken and rice Entree
Glazed Lemon Chicken and Rice
  • Prep 20 min
  • Total 20 min
  • Servings 2

A 20-minute stir-fry starts with instant rice and quick-to-cook chicken.

Updated December 16, 2009

Ingredients

  • 1/3
    cup water
  • 1
    tablespoon fresh lemon juice
  • 2
    teaspoons cornstarch
  • 2
    tablespoons honey
  • 1
    teaspoon grated lemon peel
  • 1
    cup uncooked instant white rice
  • 1
    cup water
  • 1
    teaspoon olive or vegetable oil
  • 1/2
    lb boneless skinless chicken breasts, cut into 1-inch pieces
  • 1/2
    teaspoon salt
  • 3
    green onions, cut into 1-inch pieces
  • 1
    small orange bell pepper, cut into 1-inch pieces

Steps

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  • 1
    In 2-cup measuring cup, stir 1/3 cup water, the lemon juice, cornstarch, honey and lemon peel until cornstarch is dissolved; set aside.
  • 2
    Cook rice in 1 cup water as directed on package; keep warm.
  • 3
    Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat. Add chicken; sprinkle with salt. Cook 2 to 3 minutes, stirring frequently, until chicken is brown. Stir in onions and bell pepper. Cook 2 to 4 minutes, stirring frequently, until chicken is no longer pink in center. Reduce heat to low.
  • 4
    Stir lemon juice mixture in measuring cup. Pour into skillet; stir to coat chicken mixture. Cook until slightly thickened. Serve chicken mixture over rice.

  • Purchase chicken breast tenders for a quick alternative to boneless skinless chicken breasts.
  • Garnish this entrée with a sprig of parsley and a lemon twist.

Nutrition Facts

Serving Size: 1 Serving
Calories
460
Calories from Fat
60
% Daily Value
Total Fat
6g
10%
Saturated Fat
1 1/2g
7%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
660mg
28%
Potassium
410mg
12%
Total Carbohydrate
71g
24%
Dietary Fiber
2g
8%
Sugars
21g
Protein
30g
% Daily Value*:
Vitamin A
45%
45%
Vitamin C
60%
60%
Calcium
6%
6%
Iron
20%
20%
Exchanges:
3 Starch; 0 Fruit; 1 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
5
*Percent Daily Values are based on a 2,000 calorie diet.

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