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 rib celery, chopped
- 1/2 cup chopped onion
- 2 clove garlic, chopped
- 1 1/4 pound boneless, skinless chicken breast, cut into 1/2-inch chunks
- 1/4 pound fresh mushrooms, sliced
- 2 tablespoon 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.