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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Chicken Tenders with Lemon Spinach Rice
 
Source: dLife

Chicken served with lemon infused brown rice and wilted spinach.

Rating:
Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Serving Size: 1 serving
Amount Per Serving
Calories 217.6
Total Carbs 16.4 g
Dietary Fiber 2.5 g
Sugars 0.9 g
Total Fat 3.9 g
Saturated Fat 1.8 g
Unsaturated Fat 2.1 g
Potassium 201.8 mg
Protein 29.7 g
Sodium 503.4 mg
Dietary Exchanges
1/2 Fat, 1 Starch, 1/2 Vegetable, 3 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients

Directions
1 In large skillet, over medium heat, melt butter. Add chicken and garlic.
2 Cook chicken until golden brown. Remove chicken from skillet and set aside on plate. Keep warm.
3 Grate 2 teaspoons of lemon zest. Add to skillet.
4 Cut lemon in half and squeeze 1 tablespoon lemon juice. Add to skillet.
5 Add rice and chicken broth to skillet and bring to simmer over medium-high heat.
6 Cover and reduce to low heat. Cook until the juice is absorbed by the rice (usually about 10 minutes).
7 Add spinach to the skillet and mix. Remove from heat.
8 Spoon rice and spinach mixture onto plate and top with chicken.


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Topic: 
Ok guys. I go through recipes and I get mind boggled. It seems that J's sugars soar after lunch as he is having a hard time finding things for lunch that are good for him...

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