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Diabetes Friendly: Chicken Rice Skillet

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Daytime

Published: November 16, 2009

Serving Size: 1-1/4 cups; Total Servings: 5

1 tablespoon olive oil
2 ribs celery, chopped
1 onion, chopped
2 garlic cloves, chopped
1-1/4 pounds boneless skinless chicken breasts
Cut into ½-inch chunks
1/4 pound fresh mushrooms, sliced
2 tablespoons all-purpose flour*
1 cup reduced-sodium chicken broth*
1-1/2 cups low-fat milk
2 cups cooked natural-brown rice
1 cup frozen peas, thawed
1 can (8 ounces) water chestnuts, drained
1/2 teaspoon dried tarragon*
1/4 teaspoon salt
1/2 teaspoon black pepper
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1. In a large skillet, heat the oil over medium heat. Add the celery, onion, and garlic and sauté for 3 to 5 minutes or until tender.
2. Add the chicken and mushrooms and sauté for 5 minutes, or until the chicken is browned. Sprinkle with flour and stir for 1 minute or until absorbed.
3. Add the chicken broth an milk and cover over medium heat for 5 to 6 minutes, or until the chicken is tender and sauce is thickened, stirring occasionally
4. Add the rice, peas, water chestnuts, tarragon, salt, and pepper and cook for 3 to 4 minutes, or until heated through. Serve.

Exchanges:
2 starch
2 vegetable
3 Very Lean Meat
1 Fat
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Calories………………………… 349
Calories from fat……. 65
Total fat……………………. 7 g
Saturated Fat………… 1.8 g
Cholesterol……………….. 70 mg
Sodium……………………. 365 mg
Total Carbohydrate……….. 38 g
Dietary Fiber………. 5 g
Sugars………….. 9 g
Protein……………………….. 32

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