Sometimes
you just feel like putting everything together in one pan and letting
it cook! When you add mushrooms and broccoli to rice and serve with a
golden chicken breast you pretty much have all the bases covered.
Nothing
else is needed for a healthy meal that is not heavy on fat at all!
Low in cholesterol – low in
sugar – Very high in Vitamin B6 --High in Vitamin C
3
boneless chicken breasts
2
tablespoons light olive oil
8
oz fresh mushrooms, chopped
1
cup uncooked white rice
1½
cups Broccoli florets
3
garlic cloves, chopped +
1
teaspoons oregano
¼
cup heavy cream
2¼
cup chicken stock
½
teaspoon salt +¼ teaspoon pepper
Instructions
Do
your cutting: Chop the garlic, cut the florets and immerse in a
water bath, rinse and chop the mushrooms.
Heat
your non-stick skillet to medium high heat with the olive oil. Cut
each chicken breast into 3 pieces. Place the chicken in the hot pan
and don’t touch it for at least 3
minutes
and turn for 2nd 3 minutes. (chicken will not be fully cooked but
will continue to cook with rice) Remove
and set aside.
Add
mushrooms to hot pan. Cook until caramelized and brown. About 4-5
minutes.
(To get a perfect caramelization DO NOT salt them until they are
nice and brown. Salt can make them rubbery and difficult to
sear.)
After 4 minutes add the broccoli and the garlic. Stir this well for a second 4 minutes.
Add
uncooked rice and oregano.
Add
chicken stock, cream and salt and pepper. Nestle chicken on top of
rice.
Reduce
the heat to low. Cover and cook 20-25
minutes
or until liquid is absorbed and chicken is cooked though.
This
one pot meal covers all you need for a great meal.
For
our music:
Nutritional
Analysis:
Calories
192 Calories from Fat 64 Total Fat 7.2g Cholesterol
7mg. Sodium 300mg
So
Happy to be allowed to serve my Master Indy
socialslave
To
satisfy and restore.
To
nourish, support and maintain.
To
gratify, spoil, comfort and please,
to
nurture, assist, and sustain
…..I
cook!
Please
buy slave's cookbook:
The
Little Black Book of Indiscreet Recipes
by
Dan White
http://www.amazon.com
/dp/B00F315Y4I
/ref=cm_sw_r_tw_dp_vAT4sb0934RTM
via
@amazon
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