In just over half an hour, busy cooks can put dinner on the table. Chicken, broccoli and rice make it a colorful meal-in-one.
Gluten-Free Skillet Chicken Divan
- Prep Time 35 min
- Total 35 min
- Servings 4
- Ingredients 9
Ingredients
- 1 tablespoon butter
- 4 boneless skinless chicken breasts (about 1 lb)
- Water called for on brown rice package for 1 cup uncooked rice
- 2 tablespoons Dijon mustard
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1 cup uncooked quick-cooking brown rice
- 3 cups frozen broccoli florets, thawed
- 1/2 cup shredded Cheddar or gluten-free American cheese (2 oz)
Instructions
-
Step1Melt butter in 10-inch nonstick skillet over medium-high heat. Add chicken; cook 1 to 2 minutes on each side or until browned.
-
Step2Remove chicken from skillet. Add water, mustard, salt and pepper to skillet; stirring with wire whisk until blended. Heat to boiling. Stir in rice; return to boiling. Place chicken pieces and broccoli over rice. Reduce heat to low; cover and simmer about 10 minutes or until most of liquid is absorbed and juice of chicken is clear when center of thickest part is cut (170°F).
-
Step3Sprinkle with cheese; cover and let stand 5 minutes.
Nutrition
440
Calories
13g
Total Fat
35g
Protein
45g
Total Carbohydrate
2g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 440
- Calories from Fat
- 120
- Total Fat
- 13g
- 21%
- Saturated Fat
- 6g
- 30%
- Trans Fat
- 0g
- Cholesterol
- 90mg
- 31%
- Sodium
- 1110mg
- 46%
- Potassium
- 470mg
- 13%
- Total Carbohydrate
- 45g
- 15%
- Dietary Fiber
- 5g
- 20%
- Sugars
- 2g
- Protein
- 35g
% Daily Value*:
- Vitamin A
- 20%
- 20%
- Vitamin C
- 25%
- 25%
- Calcium
- 15%
- 15%
- Iron
- 15%
- 15%
Exchanges:
2 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 4 Lean Meat; 0 High-Fat Meat; 0 Fat;Carbohydrate Choice
3Tips from the Betty Crocker Kitchens
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