Chicken-veggie skillet over rice
6
Points®
Total time: 30 min • Prep: 15 min • Cook: 15 min • Serves: 4 • Difficulty: Easy
Our easy meal is destined to become a family favourite. A little bit of time in a hot pan is all it takes to sear the chicken and lightly sear the veggies for more robust flavour. Make sure to slice the carrots thinly so that they’ll be tender by the time the green beans and chicken are done.
Ingredients
Uncooked boneless skinless chicken breast
20 oz
Kosher salt
1¼ tsp(s), divided
Black pepper
½ tsp(s), divided
Olive oil
1½ tbsp(s), divided
String beans
3 cup(s), whole
Carrots
1 cup(s), thinly sliced diagonally
Onion
1 medium, sliced
Fresh thyme
1 tbsp(s), leaves
No-salt-added chicken stock
1 cup(s)
Lemon
4 slice(s)
Cooked medium grain brown rice
3 cup(s)
Instructions
1
Place 1 chicken breast on a cutting board. Hold the breast flat with the palm of one hand. With a sharp chef’s knife, slice the chicken horizontally (parallel to the cutting board) to form 2 cutlets. Repeat with the other chicken breast. Sprinkle the chicken with ½ tsp salt and ¼ tsp black pepper.
2
Heat ½ tbsp oil in a large skillet over medium-high. Add the chicken to the pan; cook until browned, 2 to 3 minutes per side. Remove the chicken from the pan.
3
Add the remaining 1 tbsp oil to the pan and swirl to coat. Add the green beans, carrots, onion, thyme, and the remaining ¾ tsp salt and ¼ tsp black pepper to the pan; sauté until just starting to brown, about 3 minutes. Add the chicken stock, scraping up any browned bits from the bottom of the pan. Nestle the chicken back into the pan; top each breast with 1 lemon slice. Cover the pan and cook until the chicken is cooked through and the vegetables are tender, about 5 minutes. Serve over the rice.
4
Serving size: 1 chicken cutlet, ¾ cup rice and 1 cup vegetables
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