Chicken Tenders with Rice Pilaf and Sicilian-Style Broccoli – 400 Calories

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Chicken Tenders with Rice Pilaf and Sicilian-Style Broccoli
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Meal Type Dinner, Lunch
Main Ingredient Chicken, Rice, Veggies
Calories 400 Calories
Secondary Category Gourmet
Servings
people
Ingredients
Chicken Tenders
Rice Pilaf with Lime & Cashews
Sicilian-Style Broccoli
Meal Type Dinner, Lunch
Main Ingredient Chicken, Rice, Veggies
Calories 400 Calories
Secondary Category Gourmet
Servings
people
Ingredients
Chicken Tenders
Rice Pilaf with Lime & Cashews
Sicilian-Style Broccoli
Votes: 0
Rating: 0
You:
Rate this recipe!
Add to Shopping List
This recipe is in your Shopping List
Instructions
Chicken Tenders
  1. Season chicken tenders with garlic and onion powder.
  2. Spray pan with canola oil.
  3. Saute until brown on both sides. Sprinkle with black pepper, salt, garlic and onion powder.
Rice Pilaf with Lime & Cashews
  1. Place rice in a medium saucepan with enough water to cover by 1 inch. Gently swish grains in the pan with your fingertips until the water becomes cloudy; drain. Repeat 3 or 4 times, until water remains almost clear. Cover with 1 1/2 cups cold water; let soak for 30 minutes.
  2. Bring the rice and water to boil over medium-high heat. Cook, uncovered, stirring occasionally, until most of the liquid evaporates from the surface, 4 to 6 minutes. Cover on low heat and let sit undisturbed for 5 minutes.
  3. Meanwhile, heat oil in a small skillet over medium-high heat; add mustard seeds. When the seeds begin to pop, cover the pan until the popping stops. Reduce heat to medium; add cashews and cook, stirring until golden brown, 30 seconds to 1 minute. Remove from heat and add lime juice, cilantro, chilies (or jalapeno), turmeric and salt. Add the mixture to the cooked rice; mix well.
  4. Brown-Rice Variation: If using brown basmati rice, rinse as directed in Step 1 then soak in 2 cups water. In Step 2, bring rice and water to boil over medium-high heat. Reduce the heat to low, cover and simmer until the water is absorbed and the rice is tender, 25 to 30 minutes. Remove from the heat and let sit for 5 minutes. Proceed with Step 3.
Sicilian-Style Broccoli
  1. Cut off and separate broccoli florets. Trim the tough ends of the stalks; peel the stalks if desired and cut crosswise into 3/8" thick slices.
  2. Heat oil in a large skillet over medium heat. Add capers and garlic and cook, stirring until the garlic is golden, about 1 minute.
  3. Add the broccoli florets and stalks and water; bring to a simmer. Reduce the heat to medium-low, cover and cook until the broccoli is tender, about 5 minutes.
  4. Uncover, increase the heat to high and cook, stirring until any remaining water evaporates, about 1 minute. Season with salt and pepper.
  5. 1 Serving - 1 Cup
Recipe Notes

400 Calories

Serve chicken tenders with:
3/4 cup - Rice Pilaf with Lime & Cashews (or any rice from the 150 calorie list.)
1 cup - Sicilian-Style Broccoli (or any veggie from the 50 calorie list.)
1 cup - Fresh Strawberries (or a serving of fruit from the 50 Calorie Fruit List)
Enjoy with a Tall Glass of Iced Green Tea

 

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