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Tangerine Chicken Breasts with Rice

List of Ingredients




4 skinless, boneless, chicken breasts halves
1 medium onion chopped
3/4 tsp. poultry seasoning
2 tsp olive oil
1 cup raw regular rice
1 cup reduced salt chicken broth
1/2 cup water
1 grated peel of tangerine
4 small tangerines, peeled segmented, seeded
16 whole natural almonds (unsalted)


Recipe




Spray large skillet with non-stick cooking spray. Pat chicken pieces dry with paper toweling. Over medium-high heat, lightly brown chicken on one side (2 to 3 minutes). Remove chicken. In same skillet, over medium heat, sauté onion with poultry seasoning in olive oil. Add rice, chicken broth, water and tangerine peel: bring to a boil. Reduce heat: arrange chicken, brown side-up on rice. Cover: cook over low heat 20 minutes until chicken is tender and liquid is absorbed. Remove chicken. Add tangerine segments and almonds, heat breifly. Arrange rice mixture and chicken on serving platter. Sprinkle with chopped parsley.

calories 41, fat 9g, cholesterol 62mg, fiber 2g, sodium 76mg. percent calories from fat 19%