See Also: Chinese Skillet Chicken and Rice(recipes)
Spanish Rice & Chicken Skillet(recipes)
Mediterranean Chicken and Rice Skillet(recipes)
Chicken & Wild Rice Skillet Dinner(recipes)
Skillet Red Beans & Rice(recipes)
Quick Skillet Rice Gratin(recipes)
Wild Rice, Mushroom and Spinach Skillet(recipes)
Skillet Chicken Pot Pie(recipes)
Chicken Skillet Supper(recipes)
Skillet Chicken Soup(recipes)

Chinese Skillet Chicken and Rice (recipes)


Chinese Skillet Chicken and Rice

Yield: Makes 4 servings

This Chinese version of chicken and rice is spicy. If you' d like to tone down the heat, reduce the amount of red pepper flakes according to your own taste.





Ingredients:



1/2teaspoon red pepper flakes

1/2teaspoon Chinese five-spice powder*

1/4teaspoon white pepper

1pound boneless skinless chicken breasts

2teaspoons vegetable oil

1large onion, chopped

2cloves garlic, minced

1cup uncooked white rice

1-1/4cups fat-free reduced-sodium chicken broth

1/2cup water

1tablespoon reduced-sodium soy sauce

2red bell peppers, sliced

1cup fresh bean sprouts

1cup sliced fresh mushrooms

3/4cup canned water chestnuts, drained

1cup frozen peas, thawed

1teaspoon minced fresh ginger









Preparation:





1.Combine red pepper flakes, five-spice powder and white pepper in small bowl. Rub onto all surfaces of chicken. Heat oil in large nonstick skillet over medium heat. Add chicken; cook 5 minutes. Turn chicken; cook 5 minutes. Remove and reserve.2.Cook onion and garlic in drippings 3 minutes, stirring occasionally. Add rice; stir to coat. Stir in broth, water and soy sauce. Bring to a boil over high heat; reduce heat to medium.3.Arrange chicken and bell peppers over rice in skillet. Cover and simmer 15 minutes or until most of the liquid is absorbed and chicken is cooked through. Remove from heat; stir bean sprouts, mushrooms, water chestnuts, peas and ginger into rice and chicken. Cover and let stand 10 minutes. Garnish with mushrooms and fresh herbs, if desired.









Nutritional Information:







Serving Size:







Fiber

4 g







Carbohydrate

55 g







Cholesterol

46 mg







Saturated Fat

1 g







Total Fat

5 g







Calories from Fat

12 %







Calories

369







Protein

25 g







Sodium

225 mg









Dietary Exchange:







Vegetable

2







Starch

3







Meat

2