4
N/A
25 minutes
1 cup white rice
2 cups water
2 tablespoons grapeseed oil (divided)
large zip-top bag
3 tablespoons rice flour (or cornstarch)
2 teaspoons paprika
1 teaspoon garlic powder
1 teaspoon kosher salt
1/2 teaspoon pepper
2 chicken fillets (about 1 lb)
12 oz fresh broccoli florets
1/2 cup ginger ale
3 tablespoons white wine vinegar
1 tablespoon country Dijon mustard
2 tablespoons nondairy (or regular) plain yogurt
- Prepare rice following package instructions (using water and 1 tablespoon oil).
- Combine in zip-top bag: flour, paprika, garlic powder, salt, and pepper; shake to combine. Cut chicken into 1/2-inch cubes (wash hands). Add chicken to bag (in batches); shake to coat evenly.
- Preheat large, nonstick sauté pan on medium 2–3 minutes. Place remaining 1 tablespoon oil in pan, then add chicken; cook 4-5 minutes, turning occasionally, or until browned on all sides. Meanwhile, microwave broccoli following package instructions.
- Reduce heat on chicken to low. Stir in ginger ale, vinegar, and mustard; simmer 2-3 minutes or until sauce is reduced by about one-half and chicken is 165°F.
- Whisk in yogurt until blended, then remove pan from heat. Stir in broccoli until evenly coated. Serve chicken and sauce over rice.
CALORIES (per 1/4 recipe): 450; TOTAL FAT: 10g; SAT FAT: 1.50g; TRANS FAT: 0.00g; CHOL: 65mg; SODIUM: 470mg; TOTAL CARB: 57mg; FIBER: 4g; SUGARS: 5g; PROTEIN: 30g; CALC: 6%; VIT A: 40%; VIT C: 90%; IRON: 15%
1 cup white rice
2 cups water
2 tablespoons grapeseed oil (divided)
large zip-top bag
3 tablespoons rice flour (or cornstarch)
2 teaspoons paprika
1 teaspoon garlic powder
1 teaspoon kosher salt
1/2 teaspoon pepper
2 chicken fillets (about 1 lb)
12 oz fresh broccoli florets
1/2 cup ginger ale
3 tablespoons white wine vinegar
1 tablespoon country Dijon mustard
2 tablespoons nondairy (or regular) plain yogurt
- Prepare rice following package instructions (using water and 1 tablespoon oil).
- Combine in zip-top bag: flour, paprika, garlic powder, salt, and pepper; shake to combine. Cut chicken into 1/2-inch cubes (wash hands). Add chicken to bag (in batches); shake to coat evenly.
- Preheat large, nonstick sauté pan on medium 2–3 minutes. Place remaining 1 tablespoon oil in pan, then add chicken; cook 4-5 minutes, turning occasionally, or until browned on all sides. Meanwhile, microwave broccoli following package instructions.
- Reduce heat on chicken to low. Stir in ginger ale, vinegar, and mustard; simmer 2-3 minutes or until sauce is reduced by about one-half and chicken is 165°F.
- Whisk in yogurt until blended, then remove pan from heat. Stir in broccoli until evenly coated. Serve chicken and sauce over rice.
CALORIES (per 1/4 recipe): 450; TOTAL FAT: 10g; SAT FAT: 1.50g; TRANS FAT: 0.00g; CHOL: 65mg; SODIUM: 470mg; TOTAL CARB: 57mg; FIBER: 4g; SUGARS: 5g; PROTEIN: 30g; CALC: 6%; VIT A: 40%; VIT C: 90%; IRON: 15%
