Lime-Mustard Marinated Chicken
Yield: Makes 2 servings
Ingredients:
2
boneless skinless chicken breasts (about 3 ounces each)
3
tablespoons honey mustard, divided
1/4
teaspoon ground cumin
1/8
teaspoon garlic powder
1/8
teaspoon ground red pepper
3/4
cup plus 2 tablespoons fat-free, reduced-sodium chicken broth, divided
1/3
cup matchstick carrots
Preparation:
1.
Place chicken in resealable food storage bag. Whisk together lime juice, 2 tablespoons mustard, olive oil, cumin, garlic powder and red pepper. Pour over chicken. Seal bag. Marinate in refrigerator 2 hours.
2.
Combine 3/4 cup chicken broth, rice and remaining 1 tablespoon mustard in small saucepan. Bring to a boil over high heat. Reduce heat. Cover; simmer 12 minutes or until rice is almost tender. Stir in broccoli, carrots and remaining 2 tablespoons chicken broth. Cook, covered, 2 to 3 minutes more or until vegetables are crisp-tender and rice is tender.
3.
Meanwhile, prepare grill for direct grilling. Drain chicken; discard marinade. Grill over medium coals 10 to 13 minutes or until no longer pink in center. Serve chicken with rice mixture.
Nutritional Information:
| Serving Size: 4 oz. |
| Fiber |
2 g |
| Carbohydrate |
25 g |
| Cholesterol |
66 mg |
| Saturated Fat |
<1 g |
| Total Fat |
2 g |
| Calories from Fat |
8 % |
| Calories |
250 |
| Protein |
31 g |
| Sodium |
393 mg |
Dietary Exchange:
| Vegetable |
1 |
| Starch |
1 |
| Meat |
3 |