Parmesan Chicken with Lemon Rice Recipe
Parmesan Chicken with Lemon Rice Recipe
  • prep: 10 min
  • cook: 20 min
  • total: 30 min
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  • servings:
  • Summary

    I like the challenge of inventing recipes with ingredients I have on hand. This easy-peasy meal fits the bill. —Colleen Doucette, Truro, Nova Scotia

    Ingredients

    • 2 cups reduced-sodium chicken broth
    • 2 tablespoons lemon juice
    • 1 cup uncooked long grain rice
    • 1/2 cup chopped onion
    • 1 large egg
    • 2 tablespoons fat-free milk
    • 3/4 cup panko (Japanese) bread crumbs
    • 2/3 cup grated Parmesan cheese, divided
    • 1 teaspoon dried oregano
    • 1 pound boneless skinless chicken breasts
    • 2 tablespoons olive oil
    • 1 cup frozen peas (about 4 ounces), thawed
    • 1/4 teaspoon grated lemon zest
    • Freshly ground pepper, optional

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 628 % Daily Value *
    • Total Fat: 25 g 39.15%
    • Saturated Fat: 8 g 38.09%
    • Trans Fat: 0 g %
    • Cholesterol: 156 mg 51.93%
    • Sodium: 543 mg 22.62%
    • Calcium: 201 mg 20.09%
    • Potassium: 297 mg 8.48%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 29.18%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 42 g %
    • Dietary Fiber: 4 g 16.41%
    • Sugar: 4 g
    • Protein: 57 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 3 g
    • Vitamin A 7.51%
    • Vitamin C 32.26%
    • Vitamin D 4.63%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat3
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables0
    • Exchange - Lean Meat7
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total2 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total5 oz-eq

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