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Lime-Mustard Marinated Chicken


Lime-Mustard Marinated Chicken

Lime-Mustard Marinated Chicken

Yield

Makes 2 servings

Ingredients

2 boneless skinless chicken breasts (about 3 ounces each)
1/4 cup fresh lime juice
3 tablespoons honey mustard, divided
2 teaspoons olive oil
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
1/4 cup uncooked rice
1 cup broccoli florets
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

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