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Italian-Style Chicken, Rice
and Parmesan Broccoli
Yield: 1 Meal
ITALIAN STYLE CHICKEN:
1 – 4 ounce chicken cutlet (or tenderloins)
1 tablespoon extra virgin olive oil
1 teaspoon dried Italian herbs
Salt and pepper to taste
SEASONED RICE:
1-1/4 cups wild or brown rice (cooked in chicken broth)
1/4 teaspoon each garlic powder and Italian herbs
Salt and pepper to taste
PREPARATION
1.
Using chicken broth instead of water, cook the rice according to package
directions. Season with the garlic powder, Italian herbs, salt and pepper.
2.
Drizzle chicken with olive oil, Italian herbs, salt and pepper.
3.
In a skillet over medium-high heat, sauté chicken 2 minutes on each side
or to an internal temperature of 165˚F. (Thicker pieces must cook longer.)
Let the chicken rest for 5 minutes. Slice.
4.
In the same skillet, sauté the garlic in olive oil until fragrant. Add broccoli
and cook 2 minutes or until the broccoli is bright green. Remove from the
heat. Top with grated Parmesan.
5.
Pack fresh grapes to enjoy as a snack.
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PARMESAN BROCCOLI:
1-1/4 cup broccoli florets
2 teaspoons extra virgin olive oil
1 clove garlic, minced
1 tablespoon freshly grated Parmesan cheese
GRAPES
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