Nutrition Facts

  • One serving:
  • betic Exchanges: (prepared with low-sodium broth and soy sauce and without added salt)
  • Calories:
  • 297
  • Fat:
  • 8 g
  • Saturated Fat:
  • 0 g
  • Cholesterol:
  • 73 mg
  • Sodium:
  • 165 mg
  • Carbohydrate:
  • 29 g
  • Fiber:
  • 0 g
  • Protein:
  • 31 g


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Rosemary Chicken

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This delightful main course will have folks requesting the recipe. You'll want to add it to your family's daily fare, too!

SERVINGS: 6

CATEGORY: Main Dish

METHOD: Baked

TIME: Prep: 10 min. + marinating Cook: 15 min.

Ingredients:

  • 1 can (14-1/2 ounces) chicken broth,
  • 3 garlic cloves, minced
  • 1 tablespoon minced fresh rosemary or 1 teaspoon dried rosemary, crushed
  • 1 tablespoon vegetable oil
  • 1 tablespoon soy sauce
  • 1 teaspoon sugar
  • 1/2 teaspoon pepper
  • 6 boneless skinless chicken breast halves
  • 1 cup uncooked long grain rice
  • 1/2 cup water
  • 10 asparagus spears, blanched and cut into pieces
  • 1 teaspoon grated lemon peel
  • 1 teaspoon lemon pepper
  • 1/2 teaspoon salt, optional

Directions:

In a shallow glass baking dish, combine 1/4 cup broth, garlic, rosemary, oil, soy sauce, sugar and pepper. Add chicken; turn to coat. Cover and refrigerate at least 1 hour.
    In saucepan, cook rice in water and remaining broth until soft and fluffy, about 20 minutes.
    Meanwhile, in a skillet, cook chicken in marinade over medium-high heat for about 7 minutes per side or until chicken is brown and juices run clear. Remove rice from the heat; add asparagus, lemon peel, lemon pepper and salt if desired.
    Spoon onto individual plates. Cut chicken into strips; arrange in a fan shape over rice. Yield: 6 servings.


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