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Crispy Ranch Chicken
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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 |
This recipe appears in:
Chicken
