Recipe: Rosemary Lemon One-Pot Chicken

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What's better than throwing together a one-pot healthy meal for the family? It makes cleanup a breeze, and you'll have peace of mind knowing your family is getting a nutritious meal. The lemon slices and fresh rosemary make a delicious fresh and light broth for the veggies to soak up. Parsnips add a less common vegetable to your family’s routine, but they're sure to become a favorite! This is the perfect way to use the rosemary if you have an herb garden. Feel free to add more if you'd like a more robust flavor.

Rosemary Chicken and Brown Rice

RESIDENT MOM RECIPE REVIEW: "We are a chicken-eating family; we probably eat some sort of chicken dish at least twice a week and I was happy to try out a new recipe. I normally have most of the ingredients on hand and I only ran into one snag with the parsnip. My normal grocery store did not have any parsnips but the recipe only called for one large one, so I subbed in turnips as I happen to like them and they are a fellow root vegetable. I'm sure that you could just leave it out or add in a few more carrots and it would be just fine.

This dish was very well received by the entire family. The kids kept raving about how good the chicken was and my husband really enjoyed the potatoes and carrots. To me, it was like the chicken version of pot roast. I was feeding a family of six, so I basically doubled the recipe (my husband took leftovers to lunch the next day). All in all, this was delicious and I will be making this one again.” – Julia, Resident Mom, July 2015

Skinny Suppers Cookbook - Weightloss

Rosemary Chicken and Brown Rice

Recipe: Rosemary Lemon One-Pot Chicken

Prep time: 15 minutes

Cook time: 50-60 minutes

Yield: 4 servings

Serving size: 4-ounce breast, 1½ cups vegetables and ½ cup brown rice

Ingredients

1½ Tbsp extra virgin olive oil

1 tsp salt

¼ tsp black pepper

1 lb boneless, skinless chicken breasts

4 small whole carrots, peeled and cut into 1-inch pieces

1 large parsnip, peeled and cut into 1-inch pieces

5 red new potatoes, quartered

1 small onion, quartered

1 Tbsp minced garlic

2 cups Pacific® Organic Low Sodium Chicken Broth

1 lemon, sliced into ¼-inch rounds

2 sprigs fresh rosemary

8.8-oz pouch Uncle Ben’s® Ready Rice Whole Grain Brown Rice

Instructions

    Preheat the oven to 375º F.

    Season the chicken with ¼ teaspoon of salt, and ⅛ teaspoon black pepper.

    Heat ½ tablespoon of olive oil in a Dutch oven, over medium-high heat. Cook the chicken on each side for about 2-3 minutes, or until evenly browned. Using tongs, take the chicken out and reserve on a plate.

    Add the remaining olive oil to the Dutch oven with the garlic, and cook the carrots, parsnips, potatoes, and onion for 4-6 minutes, or until they begin to brown on the edges. Season with the remaining salt and black pepper.

    Pour the chicken broth into the Dutch oven and add the reserved chicken back on top of the vegetables.

    Toss the rosemary sprigs in the Dutch oven with the lemon wedges. With the lid on, cook for 45-50 minutes or until the vegetables are fork tender. Discard the rosemary and lemon slices.

    Microwave brown rice according to package directions.

    Serve with ½ cup brown rice.

Nutrition Information

Per Serving: (4-ounce breast, 1½ cups vegetables and ½ cup brown rice)

Calories: 401

Calories from fat: 84

Fat: 10g

Saturated Fat: 1g

Cholesterol: 65mg

Sodium: 865mg

Carbohydrates: 54g

Fiber: 8g

Sugar 8g

Protein: 30g

WWP+: 11