CHICKEN, RICE, AND VEGGIE SKILLET MEAL

When you want a quick meal and you need some comfort food, make this skillet meal.  With chicken, brown rice, carrots, broccoli, and milk, you have almost everything you need in one skillet.

1 tbsp canola oil
1 tbsp butter
1 lb skinless, boneless chicken breasts, cut into thin strips
2 cups frozen broccoli cuts
3/4 cup sliced carrots
1 can (10 3/4-oz) reduced-fat cream of broccoli soup
1 cup fat-free milk
1/8 tsp freshly ground black pepper
1 1/4 cups uncooked quick-cooking brown rice*

In a large skillet that has a lid, over medium-high heat, heat the canola oil with the butter.  When butter is melted, add the chicken and until browned.  Remove from skillet and set aside.

Add the broccoli and carrots to the skillet. Cook, stirring occasionally, until crisp tender.  Stir in the soup, milk, and pepper.  Return the chicken to the skillet and heat the mixture to boiling.  Once the mixture boils, turn the heat down to low.  Add lid to skillet and cook for 10 minutes or until the chicken is no longer pink in the center, stirring occasionally.

Stir in the uncooked rice, replace cover and remove skillet from the heat.  Let stand 5 to 8 minutes until rice is tender.  Fluff with a fork before serving.

Yield: 4 servings. 

 

File photo of this recipe.

*I suggest diabetics avoid white rice.