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Ингредиенты
- 1 1/2 c. fat-free, low-sodium chicken broth
- 1 c. uncooked instant brown rice
- 10 ounce frzn minced spinach, thawed and squeezed dry
- 2 lrg tomatoes, minced
- 2 tsp lemon zest
- 2 Tbsp. fresh lemon juice
- 2 Tbsp. minced pistachio nuts
- 1 Tbsp. finely minced fresh oregano or possibly 1 tsp. dry, crumbled
- 1 Tbsp. snipped fresh dillweed or possibly 1 tsp. dry, crumbled
- 1/2 tsp grnd cinnamon
- 1/4 tsp pepper
- 4 x boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
- 8 ounce fat-free or possibly low-fat plain yogurt
- 2 tsp fresh lemon juice
- 2 Tbsp. minced pistachio nuts
Инструкции
- Fresh oregano, dillweed, and lemon zest (optional)
- Directions:Preheat the oven to 375 F.
- In an 8-inch glass or possibly metal baking dish, stir together the broth, rice, spinach, tomatoes, lemon zest, 2 Tbsp. lemon juice, 2 Tbsp. pistachios, 1 Tbsp. oregano, 1 Tbsp. dillweed, cinnamon, and pepper. Push the mix to the side.
- Add in the chicken breasts. Spoon a small amount of the rice mix over them. Cover with aluminum foil.
- Bake for 50 to 60 min, or possibly till the chicken is no longer pink in the center and the rice is tender.
- Meanwhile, stir together the yogurt and 2 tsp. lemon juice.
- To serve, spoon the yogurt mix over the chicken, rice, and vegetables. Sprinkle with the remaining pistachios. Garnish with oregano, dillweed, and lemon zest.
- Serves 4; 3 ounces chicken and about 1 c. rice and vegetables per serving
- Cook's Tip:If you're freezing this dish, delay making the yogurt sauce. Prepare it shortly before serving the reheated dish.
- When you remove this meal from the oven, you'll think you're in a kitchen in Greece. The aroma is a delightful portent of good things to come.
- American Heart Association One-Dish Meals Cookbook
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 379g | |
| Recipe makes 4 servings | |
| Calories 322 | |
| Calories from Fat 73 | 23% |
| Total Fat 8.25g | 10% |
| Saturated Fat 2.18g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 14mg | 5% |
| Sodium 147mg | 6% |
| Potassium 878mg | 25% |
| Total Carbs 50.14g | 13% |
| Dietary Fiber 6.3g | 21% |
| Sugars 6.74g | 4% |
| Protein 15.43g | 25% |
