Greek Chicken and Rice Skillet

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 30 minutes

材料

3 cups zucchini (chopped, about 2 small zucchini)

2 cups red onion (chopped, about 1 large red onion)

olive oil spray

1 lb fat free ground chicken breast

2 cups cherry tomatoes (halved, 1 pint)

2 cups cooked brown rice

2 tbsp mint (fresh)

2 tbsp basil (fresh)

2 tbsp parsley (fresh)

1 oz feta cheese

1 oz Kalamata olives

1 tsp kosher salt

1 tsp cumin

1 tsp Italian seasoning

1 tsp garlic powder

1 tsp paprika

1/2 tsp onion powder

1/2 tsp dill

1/4 tsp nutmeg

手順

Combine all of the spices together to form the spice mixture.

Chop the zucchini and red onion.

Preheat a large skillet over medium high heat.

Spray olive oil spray, and then add the chopped zucchini and onion.

Season with 2 teaspoons of the spice blend.

Cook the vegetables over medium high heat for 10 minutes, tossing frequently.

Remove the vegetables from the pan and place them in a bowl to the side.

In the same skillet, add more olive oil spray and the ground chicken.

Add 3 teaspoons of the spice mixture to the chicken meat, and break the meat apart with a wooden spoon.

Cook the chicken until it is no longer pink, then add the reserved cooked vegetables back to the pan.

Add the halved cherry tomatoes to the pan.

Cook this mixture for another 5-10 minutes or until the tomatoes break down and add moisture to the mixture.

Stir in the cooked brown rice.

Stir in the chopped herbs.

Top with the Kalamata olives and the feta.

Taste for seasoning, add the remaining seasoning mix if desired. Otherwise, save the reserved seasoning mix for another recipe.

栄養

• サービングサイズ: 1.5 cup, heaping
• カロリー: 340 kcal
• 脂肪総量: 7 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 3 g
• トランス脂肪: 1 g
• コレステロール: 79 mg
• ナトリウム: 926 mg
• 炭水化物総量: 39 g
• 食物繊維: 6 g
• 糖質総量: 8 g
• タンパク質: 31 g