More
Close

Lemon-Braised Chicken Tenders and Cauliflower

Lemon-Braised Chicken Tenders and Cauliflower

0
Login to rate this recipe.
Rated: 0
  • Makes: 4 servings
  • Prep 20 mins
  • Cook 10 mins
  • Bake 10 mins
  • Serving Size: 3 to 4 chicken tenders, 1/2 cup vegetable mixture, plus 1/3 cup rice
  • Carb Grams Per Serving: 35

Ingredients

  • 1 tablespoon olive oil
  • 1 pound frozen chicken breast tenderloins* (about 8 to 10 pieces)
  • 1 small onion, chopped
  • 1/2 medium cauliflower, cut into florets (about 2 cups)
  • 5 cloves garlic, slivered
  • 1 teaspoon snipped fresh thyme
  • 1/4 teaspoon salt
  • 1/4 teaspoon cracked black pepper
  • 1/4 cup lemon juice
  • 3/4 cup reduced-sodium chicken broth
  • 1 teaspoon finely shredded lemon peel
  • 2 cups packaged fresh baby spinach
  • 1/4 cup bias-sliced green onion
  • 1/3 cup pimiento-stuffed green olives, coarsely chopped
  • 1/4 cup pitted dates, coarsely chpped
  • 1/4 cup pistachio nuts, coarsely chopped
  • 1 1/3 cups cooked brown rice
  • Finely shredded lemon peel (optional)

Directions

  1. Preheat oven to 375 degrees F. In a Dutch oven, heat oil over medium-high heat. Add frozen chicken tenders. Cook 3 to 4 minutes on each side or until golden brown. Transfer to plate.
  2. To the same Dutch oven add onion and cauliflower. Cook 2 minutes until lightly browned. Add garlic, thyme, salt, and pepper; cook 30 seconds more. Add lemon juice. Stir, scraping up brown bit in bottom of pan. Add chicken broth and lemon peel. Bring to boiling; cover and transfer to oven.
  3. Bake 10 minutes or until chicken is no longer pink (170 degrees F). Add spinach and green onion; cover and let stand 2 minutes to slightly wilt spinach.
  4. In a small bowl combine olives, dates, and pistachios. Spoon chicken mixture over cooked rice, if desired. Top with olive mixture and additional lemon peel, if desired.

Tip

  • Fresh or Thawed Chicken Brown chicken but don't return to the Dutch oven in step 2. Proceed as above, baking 10 to 12 minutes. Return chicken to the Dutch oven when you add the spinach and green onion.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 377 cal., 13 g total fat (2 g sat. fat), 83 mg chol., 557 mg sodium, 35 g carb. (5 g fiber, 10 g sugars), 32 g pro.

Diabetic Exchanges

Fat (d.e): 1; Vegetables (d.e): 1.5; Starch (d.e): 1; Other Carb (d.e): 0.5; Lean Meat (d.e): 4