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Quick Italian Chicken and Rice

Quick Italian Chicken and Rice
  • Prep 15 min
  • Total 20 min
  • Servings 3
This six-ingredient skillet goes from stovetop to tabletop in 20 minutes!
Updated February 23, 2010

Ingredients

  • 2 teaspoons vegetable oil
  • 1 package (12 to 14 oz) chicken breast tenders (not breaded)
  • 1/2 teaspoon Italian seasoning
  • 1 can (14.5 oz) Italian-style stewed tomatoes, undrained
  • 3/4 cup water
  • 1 1/2 cups uncooked instant white rice

Steps

  • 1
    In 10-inch nonstick skillet, heat oil over medium-high heat. Sprinkle chicken tenders on all sides with Italian seasoning; add to skillet. Cook 5 to 6 minutes, stirring constantly, until chicken is browned and no longer pink in center.
  • 2
    Stir in tomatoes and water. Heat to boiling. Stir in rice. Cover; remove from heat. Let stand 5 minutes or until liquid is absorbed.

  • Serve with fresh steamed broccoli and purchased crunchy toffee cookies.

Nutrition Facts

Serving Size: 1 Serving
Calories
410
Calories from Fat
70
Total Fat
7g
11%
Saturated Fat
1 1/2g
8%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
440mg
18%
Potassium
510mg
15%
Total Carbohydrate
57g
19%
Dietary Fiber
2g
7%
Sugars
7g
Protein
30g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
15%
15%
Calcium
6%
6%
Iron
20%
20%
Exchanges:
4 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.
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