Rosemary Asparagus Chicken Recipe

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Rosemary Asparagus Chicken Recipe

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Impress friends and family with this simple yet elegant entree. One taste will have folks requesting the recipe. You'll want to add it to your family's daily fare, too!
MAKES:
6 servings
TOTAL TIME:
Prep: 20 min. + marinating Cook: 30 min.
MAKES:
6 servings
TOTAL TIME:
Prep: 20 min. + marinating Cook: 30 min.

Ingredients

  • 1 can (14-1/2 ounces) reduced-sodium chicken broth, divided
  • 3 garlic cloves, minced
  • 1 tablespoon finely chopped fresh rosemary or 1 teaspoon dried rosemary, crushed
  • 1 tablespoon canola oil
  • 1 tablespoon reduced-sodium 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 seasoning

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 a saucepan, cook rice in water and remaining broth until tender and fluffy, about 20 minutes.
Meanwhile, in a skillet, cook chicken in marinade over medium-high heat for about 7 minutes on each side or until chicken juices run clear. Remove rice from the heat; add asparagus, lemon peel and lemon-pepper. Spoon onto individual plates. Cut chicken into strips and arrange over rice. Yield: 6 servings.
Originally published as Rosemary Chicken in Taste of Home's Down-Home Diabetic Cookbook Annual 1995, p163

Nutritional Facts

1 each: 297 calories, 8g fat (0 saturated fat), 73mg cholesterol, 165mg sodium, 29g carbohydrate (0 sugars, 0 fiber), 31g protein. Diabetic Exchanges: 3 starch, 3 lean meat.

  • 1 can (14-1/2 ounces) reduced-sodium chicken broth, divided
  • 3 garlic cloves, minced
  • 1 tablespoon finely chopped fresh rosemary or 1 teaspoon dried rosemary, crushed
  • 1 tablespoon canola oil
  • 1 tablespoon reduced-sodium 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 seasoning
  1. 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.
  2. In a saucepan, cook rice in water and remaining broth until tender and fluffy, about 20 minutes.
  3. Meanwhile, in a skillet, cook chicken in marinade over medium-high heat for about 7 minutes on each side or until chicken juices run clear. Remove rice from the heat; add asparagus, lemon peel and lemon-pepper. Spoon onto individual plates. Cut chicken into strips and arrange over rice. Yield: 6 servings.
Originally published as Rosemary Chicken in Taste of Home's Down-Home Diabetic Cookbook Annual 1995, p163

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