Rosemary Chicken with Mediterranean Brown Rice

Rosemary Chicken with Mediterranean Brown Rice

1/2 cup brown rice
1/2 packet italian salad dressing mix
1 tsp fresh rosemary or 1/4 tsp dried rosemary (crushed)
4 boneless skinless chicken breasts (4 ounce each)
2 tbs olive oil
1/2 cup dry white wine (regular or nonalcoholic)
1/2 tsp lemon zest
2 tbs fresh lemon juice
2 medium green onions, finely chopped
1 tsp chopped fresh oregano leaves (optional)
1 medium lemon quartered

Prepare the rice using the package directions (omit salt and margarine if instructed)

Meanwhile, sprinkle the salad dressing mix and rosemary over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.

IN a large skillet, heat the oil over medium high heat, swirling to coat the bottom. Add the chicken adn immediately reduce the heat to medium. Cook for 4 minutes on each side, or until no longer pink in the center. Transfer to a plate.

Increase the heat to medium high. In the same skillet, stir together the wine, lemon zest and lemon juice. Cook for 2 minutes or until reduced to about 1/4 cup. Remove the skillet from heat.

Stir the green onions and oregano into the cooked rice. Spoon the rice onto a platter. Arrange the chicken on the rice. Spoon the sauce over the chicken. Squeeze the lemon over the chicken and rice.

Serves 4
Cal- 263
Fat 8.5g
Cholesterol 66mg
sodium 477 mg
Carbohydrates- 13 g
fiber 1g
Protein 27 g


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