Chicken Rice Skillet

SERVES: 5

SERVING SIZE: 4 ounce chicken and 3/4 cup rice mixture

COOK TIME: 20 Min

There's no need to totally avoid rice, especially brown rice. Following a proper diabetes meal plan is all about balance, including incorporating the right types of carbs, like the ones in our Chicken Rice Skillet.

What You'll Need

1 tablespoon olive oil
2 ribs celery, chopped
1/2 cup chopped onion
2 cloves garlic, chopped
1 1/4 pound boneless, skinless chicken breast, cut into 1/2-inch chunks
1/4 pound fresh mushrooms, sliced
2 tablespoons all-purpose flour*
1 cup reduced-sodium chicken broth*
1 1/2 cup low-fat milk
1 1/2 cup cooked natural brown rice
1 cup frozen peas, thawed
1/2 teaspoon dried tarragon*
1/4 teaspoon salt
1/2 teaspoon black pepper

What to Do

In a large skillet, heat the oil over medium heat. Add the celery, onion, and garlic, and sauté for 3 to 5 minutes, or until tender.
Add the chicken and mushrooms, and sauté for 5 minutes, or until the chicken is browned. Sprinkle with flour, and stir for 1 minute, or until absorbed.
Add the chicken broth and milk, and cook over medium heat for 5 to 6 minutes, or until the chicken is tender and the sauce is thickened, stirring occasionally.
Add the rice, peas, tarragon, salt, and pepper, and cook for 3 to 4 minutes, or until heated through. Serve.

Notes

*To make this a gluten-free recipe, use tapioca flour instead of all-purpose flour, gluten-free chicken broth, and seasoning with no added starch from a gluten-containing source.