High-Protein Lemon Chicken & Rice Skillet

• 分量: 4 servings
• 総時間: 40 minutes

材料

2 boneless, skinless chicken breasts, trimmed (1 pound total)

2 teaspoons Italian seasoning, divided

½ teaspoon plus ⅛ teaspoon salt, divided

3 tablespoons extra-virgin olive oil, divided

1 medium shallot, finely chopped (about ⅓ cup)

6 medium cloves garlic, finely chopped (about 2 tablespoons)

1 teaspoon finely chopped fresh thyme, plus more for garnish

¼ teaspoon crushed red pepper

2 (8.8-ounce) packages precooked brown rice (about 3½ cups)

½ cup heavy cream

½ cup lower-sodium chicken broth

5 cups packed baby spinach (5 ounces)

½ cup grated Parmesan cheese (2 ounces)

2 teaspoons grated lemon zest

3 tablespoons lemon juice (from 1 large lemon)

手順

Place 2 chicken breasts on a cutting board; slice in half horizontally into 4 cutlets. Pat dry and sprinkle with 1½ teaspoons Italian seasoning and ¼ teaspoon salt.

Heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat. Add the chicken and cook, undisturbed, until browned on both sides and an instant-read thermometer inserted into the thickest part registers 160°F, 4 to 5 minutes per side. Transfer to a clean cutting board. Do not wipe the skillet clean.

Heat the remaining 2 tablespoons oil in the same skillet over medium-low heat. Add chopped shallot, chopped garlic, 1 teaspoon thyme, ¼ teaspoon crushed red pepper, ¼ teaspoon salt and the remaining ½ teaspoon Italian seasoning. Cook, stirring often, until the shallot softens, about 2 minutes. Stir in 2 packages brown rice, ½ cup cream and ½ cup broth, scraping up any browned bits. Spread the mixture in an even layer, cover and cook, undisturbed, until the rice is heated through, about 3 minutes.

Meanwhile, slice the chicken. Stir 5 cups spinach into the skillet in batches; cook, uncovered, over medium-low heat until wilted, 3 to 5 minutes. Stir in ½ cup Parmesan, 2 teaspoons lemon zest and 3 tablespoons lemon juice; cook, stirring, until the cheese melts, about 1 minute. Spread the mixture in an even layer and top with the sliced chicken in a single layer. Remove from heat, cover and let stand until the chicken is warmed through, about 3 minutes. Sprinkle with the remaining ⅛ teaspoon salt. Garnish with additional thyme, if desired.

栄養

• カロリー: 531 kcal
• 脂肪総量: 28 g
• 飽和脂肪: 11 g
• 不飽和脂肪: 15 g
• トランス脂肪: 0 g
• コレステロール: 71 mg
• ナトリウム: 661 mg
• 炭水化物総量: 51 g
• 食物繊維: 5 g
• 糖質総量: 3 g
• タンパク質: 21 g