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Cook'n with Betty Crocker 
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Chicken with Garden Vegetables |
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Serves: 4 Print this RecipeCelebrate good nutrition with this healthful chicken dish! Bell peppers provide vitamin C; carrots provide lots of vitamin A; and the rice, wheat germ and vegetables provide extra flavor. 1/4 cup wheat germ 1 teaspoon chopped fresh or 1/4 teaspoon dried basil leaves 4 boneless skinless chicken breast halves (about 1 pound) 1/4 cup hot water 1/2 teaspoon chicken bouillon granules 1/4 cup water 1 tablespoon lemon juice 1 clove garlic, crushed 1 cup cut-up broccoli 2 medium carrots, cut into julienne strips 1 medium red bell pepper, cut into julienne strips 1 small onion, sliced and separated into rings 1 teaspoon chopped fresh or 1/4 teaspoon dried basil leaves, if desired Salt and pepper to taste, if desired 2 cups hot cooked wild and brown rice mix Mix wheat germ and 1 teaspoon basil in plastic bag. Add 1 chicken breast half at a time and shake until evenly coated. Spray 10-inch nonstick skillet with nonstick cooking spray; heat skillet over medium heat. Cook chicken in skillet 10 minutes, turning once, until golden brown. Mix 1/4 cup hot water and the bouillon granules; pour into skillet. Cover and cook 5 to 10 minutes longer or until juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet; keep warm. Remove any chicken coating from skillet. Heat 1/4 cup water to boiling in skillet; add lemon juice. Cook garlic in liquid in skillet 30 seconds. Stir in remaining ingredients except rice. Cover and cook over medium heat about 5 minutes, stirring occasionally, until vegetables are crisp-tender. Spoon vegetables over rice. Serve with chicken. 1 Serving: Calories 280 (Calories from Fat 45); Fat 5g (Saturated 1g); Cholesterol 60mg; Sodium 240mg; Carbohydrate 32g (Dietary Fiber 4g); Protein 31g. Healthy Hint: The best way to judge the doneness of a whole chicken is to use a meat thermometer. Insert the meat thermometer so the tip is in the thickest part of the outside thigh muscle and does not touch the bone. Roast the chicken until the thermometer reads 180° and the juice of the chicken is no longer pink when the center of the thigh is cut. From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved. This recipe comes from the Cook'n collection. Try Cook'n for FREE!
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