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Ingredients
- 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
- ½ teaspoon pepper
- 2 chicken fillets (about 1 lb)
- 12 oz fresh broccoli florets
- ½ cup ginger ale
- 3 tablespoons white wine vinegar
- 1 tablespoon country Dijon mustard
- 2 tablespoons nondairy (or regular) plain yogurt
Steps
- 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 ½-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.
Amount per ¼ recipe serving: Calories 450, Total Fat 10g, Sat Fat 1.5g, Trans Fat 0g, Chol 65mg, Sodium 470mg, Total Carb 57g, Fiber 4g, Sugars 5g, Protein 30g, Calc 6%, Vitamin A 40%, Vitamin C 90%, Iron 15%