25
Oct 12
Here’s one that even I can make…5 minutes prep time and 30 minutes cook time.
Servings: 4
Here’s what you need…
4 boneless skinless chicken breast halves
1/4 cup Dijon mustard
1/2 teaspoon dried rosemary leaves, crushed
1 tablespoon extra-virgin olive oil
2 teaspoons fresh lemon juice
2 cups hot cooked instant rice (cooked as directed on package, omitting margarine and salt)
Freshly ground black pepper
2 tablespoons finely chopped fresh parsley
1. Heat oven to 375. Spray 12×8 inch baking dish with nonstick cooking spray. Place chicken in sprayed dish. In small bowl, combine mustard, rosemary, oil and lemon juice; beat until well blended. With back of spoon, spread mustard mixture over chicken to coat thoroughly.
2. Bake at 375 for 25 to 30 minutes or until chicken is fork-tender and juices run clear.
3. Meanwhile, cook rice as directed.
4. Sprinkle chicken with pepper. With slotted spoon, place chicken on 4 individual plates. Spoon ½ cup cooked rice onto each plate; spoon juices from baking dish over rice. Sprinkle rice and chicken with parsley.
Nutritional Analysis: One serving equals: 260 calories, 8g fat, 19g carbohydrate, 1g fiber, and 29g protein.
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