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Jenny's blog: "good stuff to eat"

created on 09/14/2006  |  http://fubar.com/good-stuff-to-eat/b1598
This quick-cook chicken dish boasts colorful veggies and flavor-packed rice. Prep Time:5 min Start to Finish:20 min Makes:4 servings This quick-cook chicken dish boasts colorful veggies and flavor-packed rice. Prep Time:5 min Start to Finish:20 min Makes:4 servings 1 tablespoon vegetable oil 4 boneless skinless chicken breast halves (1 1/4 pounds) 1 3/4 cups water 1 1/2 cups uncooked instant rice 1/4 cup stir-fry sauce 1 bag (1 pound) frozen broccoli, red peppers, onions and mushrooms 1. Heat oil in 10-inch nonstick skillet over medium-high heat. Cook chicken in oil 8 to 10 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet; keep warm. 2. Add water to skillet; heat to boiling. Stir in rice and stir-fry sauce; remove from heat. Cover and let stand 5 minutes. 3. While rice is standing, cook vegetables as directed on bag. Serve chicken over rice with vegetables on the side. Nutrition Information: 1 Serving: Calories 385 (Calories from Fat 80 ); Total Fat 9 g (Saturated Fat 2 g); Cholesterol 75 mg; Sodium 1190 mg; Total Carbohydrate 46 g (Dietary Fiber 4 g); Protein 34 g Percent Daily Value*: Vitamin A 26 %; Vitamin C 30 %; Calcium 6 %; Iron 20 % Exchanges: 3 Starch; 3 Lean Meat *Percent Daily Values are based on a 2,000 calorie diet.
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