Low Fat Skillet Chicken and Rice

This is almost risotto, except I use instant rice instead of arborio rice. By all means substitute a cup of arborio rice for the instant rice if you have time on your hands. Be prepared to use some extra broth and half a cup of white wine to be absorbed until the rice is fully cooked and creamy. Otherwise, make this quick and easy version for a busy weeknight supper.

Cook Time: 20 minutes

Ingredients:

• 2 tsp olive oil
• 1 medium shallot, finely chopped
• 1 garlic clove, crushed
• 1 large carrot, cut into matchsticks
• 1 cup sliced mushrooms
• 1 large boneless, skinless chicken breast, cut into 1 inch pieces
• 1 cup chopped green beans
• 2 cups instant rice (microwavable variety)
• 1 1/2 cups reduced sodium, fat-free chicken broth
• 1/2 cup frozen peas
• 1/4 cup grated parmesan cheese

Preparation:

Heat oil in a large nonstick skillet over a medium heat. Sauté shallot, garlic, carrot and mushrooms for 2 minutes, until softened. Add chicken and cook until no longer pink, about 3 minutes. Add green beans and rice; cook for 1 minute. Add 1 cup of broth. When this has been absorbed, stir in peas. Add remaining broth and cook until most of the broth is absorbed. Stir in cheese and serve.

Serves 4

Per Serving: Calories 199, Calories from Fat 29, Total Fat 3.1g (sat 0.6g), Cholesterol 24mg, Sodium 344mg, Carbohydrate 28.6g, Fiber 2.1g, Protein 13.9g

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