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Greek-Style Chicken w/ Lemon-Pistachio Rice

Source of Recipe

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Greek-Style Chicken w/ Lemon-Pistachio Rice

- Delicious Decisions
American Heart Association One-Dish Meals, Copyright © 2003
Serves 4 - Serving size 3 ounces chicken and about 1 cup rice and vegetables

Ingredients:
• 1-1/2 cups fat-free, low-sodium chicken broth
• 1 cup uncooked, instant brown rice
• 10 oz. frozen, chopped spinach, thawed, squeezed dry
• 2 large tomatoes, chopped
• 2 tsp. lemon zest
• 2 Tbsp. fresh lemon juice
• 2 Tbsp. chopped pistachio nuts
• 1 Tbsp. finely chopped, fresh oregano OR 1 tsp. dried oregano, crumbled
• 1 Tbsp. snipped, fresh dillweed OR 1 tsp. dried dillweed, crumbled
• 1/2 tsp. ground cinnamon
• 1/4 tsp. pepper
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• 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
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• 8 oz. fat-free or low-fat, plain yogurt
• 2 tsp. fresh lemon juice
• 2 Tbsp. chopped pistachio nuts
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• fresh oregano, dillweed, and lemon zest, optional

Directions:
1. Preheat the oven to 375°F.

2. In an 8-inch glass or metal baking dish, stir together the broth, rice, spinach, tomatoes, lemon zest, 2 tablespoons lemon juice, 2 tablespoons pistachios, 1 tablespoon oregano, 1 tablespoon dillweed, cinnamon, and pepper. Push the mixture to the side.

3. Add the chicken breasts. Spoon a small amount of the rice mixture over them. Cover with aluminum foil.

4. Bake for 50 to 60 minutes, or until the chicken is no longer pink in the center and the rice is tender.

5. Meanwhile, stir together the yogurt and 2 teaspoons lemon juice.

6. To serve, spoon the yogurt mixture over the chicken, rice, and vegetables. Sprinkle with the pistachios. Garnish with oregano, dillweed, and lemon zest.

Cook's Tip:
If you’re freezing this dish, delay making the yogurt sauce. Prepare it shortly before serving the reheated dish.

1/4 of recipe equals: Calories 333; Total Fat 6.5 g (Saturated Fat 1.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 2.0 g, Monounsaturated Fat 2.5 g); Cholesterol 67 mg; Sodium 207 mg; Carbohydrates 32 g; Fiber 6 g; Sugars 8 g; Protein 37 g