RECIPES FOR ELECTRIC SKILLET (cont.)
Rosemary Chicken and Wild Rice
Serves 5
1 (6.2-ounce) package fast-cooking
long-grain and wild rice
5 (6-ounce) boneless, skinless chicken
breasts
3 tablespoons all-purpose flour
2 teaspoons dried rosemary, crushed
1/8 teaspoon black pepper
1 tablespoon olive oil, divided
1 cup baby carrots
1 cup chopped onion (1 medium)
2 teaspoons prepared minced garlic
1 cup water
1 (14-ounce) can fat-free, less-sodium
chicken broth
2 cups coarsely chopped fresh
spinach
1.
Remove seasoning packet from rice. Sprinkle chicken with 1-1/2 tablespoons
seasoning mixture. Reserve remaining seasoning mixture.
2.
Combine flour, rosemary, and pepper in a shallow dish. Dredge chicken in flour
mixture.
3.
In skillet over medium heat, 325 degrees, heat 2 teaspoons of olive oil. Add chicken
to skillet; cook 3 to 4 minutes on each side or until lightly browned. Remove chicken
from skillet; set aside.
4.
Heat remaining 1 teaspoon of olive oil in skillet over medium heat; add carrots,
onion, and garlic, and sauté 2 minutes. Add water and broth; bring to a boil. Stir in
rice and reserved seasoning mixture; top with chicken. Cover skillet with lid, reduce
heat to 200-250 degrees, and simmer 15 minutes or until chicken is done.
5.
Remove from heat, and place chicken on serving plates. Add spinach to rice mixture,
and stir until spinach wilts. Serve chicken with rice mixture.
Sweet and Sour Chicken with Vegetables
Serves 6
2 tablespoons canola oil
2 1/2 pounds boneless, skinless chicken breasts, cut into thin strips
1 (20-ounce) can pineapple chunks in syrup, drained and liquid reserved
1 (8-ounce) can sliced water chestnuts, drained
1 cup fresh broccoli florets
1 medium-sized red bell pepper, cut into 3/4-inch chunks
2 tablespoons low-sodium soy sauce
1 tablespoon white vinegar
1 tablespoon ketchup
2 tablespoons cornstarch
1 tablespoon sugar
1 cup fresh snow peas, trimmed
Cooked White Rice (optional)
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