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Dinner

Sautéed chicken breast with white rice and sugar snap peas

Makes 4 servings

 

Prep time: 10 min

Cooking time: 25 min

Difficulty: Easy

Cannot be frozen

Ingredients

For sautéed chicken:

2

boneless skinless chicken breast halves, 5 to 6 ounces each

 

kosher salt, to taste

 

freshly ground black pepper, to taste

1 tbsp

good-quality olive oil

1

fresh lemon, cut into wedges (for drizzling)

For rice and sugar snap peas:

1½ cups

water

½ tsp

salt

½ tbsp

butter, (optional)

¾ cup

long grain rice

1 cup

fresh sugar snap pea pods, rinsed and trimmed

Directions

For sautéed chicken:

  1. Rinse chicken under cold running water and pat completely dry with paper towels. Season chicken lightly on both sides with salt and pepper.
  2. Heat olive oil in a large heavy-bottomed skillet, set over medium-high. Add chicken and cook 4 to 6 minutes on each side, or until cooked through and juices run clear.

For rice and sugar snap peas:

  1. In a saucepan, bring water, salt and butter to a boil.
  2. Add rice, stirring to incorporate. Cover tightly and reduce heat to medium low. Cook rice for 20 minutes. Do not remove lid.
  3. Remove pan from heat source and fluff rice with a fork.
  4. Meanwhile, fill a large saucepan halfway with water and bring to a boil over high heat. Place a steamer basket over the pan and carefully place the pea pods in the basket. Cover and steam the peas for 5 to 6 minutes, or until tender crisp.

To serve:

  1. Divide chicken, rice and pea pods between serving plates. Garnish with lemon wedges.

Nutritional Information

Makes 4 servings

 

Amount per serving

Calories

214

Total fat

5 g

Saturated fat

1 g

Cholesterol

68 mg

Sodium

117 mg

Carbohydrate

13 g

Dietary fibre

2 g

Sugars

1 g

Protein

29 g

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