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Rosemary Chicken Breasts Recipe

Rosemary Chicken Breasts Recipe

This delightful main course will have folks requesting the recipe. You'll want to add it to your family's daily fare, too!
TOTAL TIME: Prep: 10 min. + marinating Cook: 15 min. YIELD:6 servings

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 seasoning
  • 1/2 teaspoon salt, optional

Directions

  • 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 saucepan, cook rice in water and remaining broth until soft 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 is browned and juices run clear. Remove rice from the heat; add asparagus, lemon peel, lemon-pepper and salt if desired.
  • 4. Spoon onto individual plates. Cut chicken into strips; arrange in a fan shape over rice. Yield: 6 servings.

Nutritional Facts

Diabetic Exchanges: One serving (prepared with low-sodium broth and soy sauce and without added salt) equals 3 lean meat, 3 starch; also, 297 calories, 165 mg sodium, 73 mg cholesterol, 29 gm carbohydrate, 31 gm protein, 8 gm fat.