Lemon Chicken and Rice

• portioner: 4 servings
• aktiv tid: 10 minutes
• total tid: 35 minutes

Ingredienser

1 tablespoon olive oil

1 1/2 pounds boneless skinless chicken thighs

2 teaspoons Italian seasoning

3/4 teaspoon garlic powder

Salt and freshly ground black pepper to taste

1 cup uncooked white rice, (jasmine rice or long grain white rice)

2 1/4 cups low sodium chicken broth

Zest and juice of 1 lemon

1/4 cup shredded Parmesan cheese

1 tablespoon chopped flat leaf parsley

Vejledning

Combine the Italian seasoning, garlic powder, salt and pepper in a small bowl. Season the chicken thighs with half of the mixture and reserve the rest for the rice.

Heat a tablespoon of olive oil in a large pan (with a lid) over medium-high heat. Place the chicken thighs in the pan and sear them for 1-2 minutes. Flip them over and sear another 1-2 minutes. Remove the chicken from the pan and onto a plate. It should not be fully cooked at this point.

Add the rice to the pan along with the renaming spice blend, lemon zest, and chicken broth. Stir everything together and bring it to a boil. Once boiling, cover with a lid and turn the heat down to low. Let the rice cook for 10 minutes and then place the chicken back into the pan. Cover with the lid and cook for another 10-15 minutes or until the chicken is cooked through and the rice is tender.

Remove the chicken from the pan back onto the (clean) plate. Add in the parmesan cheese and parsley and squeeze in the lemon juice. Stir everything together and then nestle the chicken back into the rice. Top with additional parsley and parmesan cheese if desired and serve.

Ernæring

• Kalorier: 537 kcal
• Fedt i alt: 19 g
• Mættet fedt: 6 g
• Uumættet fedt: 13 g
• Kolesterol: 211 mg
• Natrium: 428 mg
• Kulhydrater i alt: 43 g
• Sukker i alt: 1 g
• Protein: 49 g