INGREDIENTS
Nonstick cooking spray
1
cup finely chopped yellow onion
1
package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1
cup uncooked quick-cooking brown rice
1
cup water
1/4
teaspoon salt
1/8
teaspoon ground red pepper
3/4
pound chicken tenders
2
teaspoons dried Greek seasoning (oregano, rosemary and sage mixture)
1/2
teaspoon salt-free lemon-pepper seasoning
1
tablespoon olive oil
1
medium lemon, quartered
PREPARATION:
- Preheat oven to 350°F. Spray 10-inch ovenproof skillet with cooking spray; place over medium heat. Add onion; cook and stir 4 minutes or until translucent. Add spinach, rice, water, salt and red pepper. Stir until well blended.
- Remove skillet from heat; place chicken tenders on top of mixture in skillet in single layer. Sprinkle with Greek seasoning and lemon-pepper seasoning. Cover with foil. Bake 25 minutes or until chicken is no longer pink in center.
- Remove foil. Drizzle oil evenly over top. Serve with lemon wedges.
This recipe appears in:
European
NUTRITIONAL INFORMATION:
Serving Size:
1/4 of total recipe (with 3/4 cup rice mix)
Sodium
375 mg
Protein
27 g
Fiber
6 g
Carbohydrate
46 g
Cholesterol
49 mg
Saturated Fat
<2 g
Total Fat
6 g
Calories from Fat
16 %
Calories
340
DIETARY EXCHANGE:
Meat
2
Starch
3
