Broiled Chicken Breasts with Herbed Vegetable Rice Recipe

Looking for an easy Broiled Chicken Breasts with Herbed Vegetable Rice recipe? Learn how to make Broiled Chicken Breasts with Herbed Vegetable Rice using healthy ingredients.


Submitted by do3sandra

Makes 4 servings



very good, like all fresh food, the time involved is in the prep work which I would say takes about 1 hr from start to table

Recipe Ingredients for Broiled Chicken Breasts with Herbed Vegetable Rice

1/2 tsp dried basil leaves
1/4 tsp dry mustard
1/4 tsp garlic powder
1/8 tsp black pepper
16 oz chicken breast, fresh, skinless, boneless,
2 tsp olive oil
3 tbsp lemon juice
1/3 cup red bell pepper, chopped
1/3 cup celery, chopped
3 tbsp yellow onion, chopped
3 tbsp Chicken Broth
2 cups Rice,Brown, Medium grain, pre-cooked

Recipe Directions for Broiled Chicken Breasts with Herbed Vegetable Rice

  1. Divide the chicken into 4 4 oz portions.

  2. Mix together the basil, mustard, garlic powder and black pepper(recipe also calls for 1/4 tsp salt and 1/4 tsp dill which I left out).

  3. Brush chicken breasts with olive oil and place in shallow dish. Drizzle lemon juice over chicken. Top with herb mixture and refrigerate for at least 30 min. and up to 8 hours.

  4. Pre heat broiler. Place chicken on rack of broiling pan. Broil, about 5 inches under heat source, for 5 min or until done.

  5. While chicken is marinating, cook rice.

  6. While chicken is cooking, coat a non-stick skillet with low calorie cooking spray. Add vegetables and saute over med high heat until onion is translucent, 1-2 min ( I personally found med high would burn the veggies in a non-stick skillet so cook for about 5 min over med-low heat if non stick is not available - this will mess with your timing so start while grill is pre-heating)

  7. Add broth to veggies. Mix with rice.

  8. Mound rice and serve chicken on the side. Baked Summer Squash goes great with this - or zucchini.

Categories

Main Dish

Nutrition Facts
Serving Size 256.6g
Amount Per Serving
Calories
558
Calories from Fat
63
% Daily Value*
Total Fat
7.0g
11%
Saturated Fat
1.6g
8%
Trans Fat
0.0g
Cholesterol
96mg
32%
Sodium
133mg
6%
Potassium
478mg
14%
Total Carbohydrates
76.7g
26%
Dietary Fiber
1.7g
7%
Sugars
1.2g
Protein
42.3g
Vitamin A 6% Vitamin C 34%
Calcium 5% Iron 29%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • Low in sodium
  • Very low in sugar
  • High in niacin
  • High in selenium
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