Tangerine Chicken and Rice

Preparation:  10 min. Cooking: 30 min. Total: 40 min.
Recipe photo
  • nonstick cooking spray
  • 4 boneless, skinless chicken breast half
  • 2 tsp olive oil
  • 1 medium onions , chopped
  • 3/4 tsp poultry seasoning
  • 1 Cup rice
  • 1 Cup low sodium chicken broth
  • 4 Fl Oz water
  • 4 small tangerines , peeled, segmented, seeded
  • 2 tsp tangerine zest
  • 4 Tbsp whole natural almonds
Spray a heavy nonstick skillet with nonstick cooking spray and heat over medium-high heat. Cook chicken 2-3 minutes, on one side only, until lightly browned. Transfer chicken to a platter. Heat oil in same pan over medium heat. Saut'e onion and poultry seasoning 5-7 minutes, or until onion is soft. Stir in next 4 ingredients and bring to a boil. Reduce heat to low. Arrange chicken over rice, browned side up. Cover pan and simmer 20 minutes, or until rice and chicken are done. Transfer chicken to platter. Stir tangerine segments and almonds into rice mixture and heat. Serve chicken over rice.
Calories
330 Cal
Fat
10 g
Carbs
29 g
Protein
31 g
Fiber
2.9 g
Sugar
9.6 g
Cholesterol
73 mg
Sodium
210 mg


Nutrients

Fiber     2.9 g
Fat     10 g
Sugar     9.6 g
Carbs     29 g
Protein     31 g
Calories     330 Cal

Fats

Fat, Poly     2.1 g
Fat, Mono     5.6 g
Fat, Sat     1.6 g
Fat, Trans     0 g
Fat, Percent     28 %

Vitamins

Vitamin, K     3.9 mcg     3.3 %
Vitamin, A     550 IU     18 %
Vitamin, B12     0.3 mcg     14 %
Niacin     14 mg     85 %
Riboflavin     0.2 mg     18 %
Vitamin, C     23 mg     26 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.7 mg     41 %
Vitamin, E     3.1 mg     21 %
Panto, Acid     1.3 mg     25 %
Choline     89 mg     16 %
Thiamin     0.2 mg     18 %

Minerals

Calcium     81 mcg     8.1 %
Phosphorus     290 mg     41 %
Magnesium     66 mg     16 %
Copper     0.2 mcg     27 %
Fluoride     21 mcg     530 %
Zinc     1.5 mg     14 %
Cholesterol     73 mg     0.5 %
Sodium     210 mg     14 %
Selenium     28 mcg     50 %
Manganese     0.5 mg     7.3 %
Potassium     520 mg     11 %
Iron     2.4 mg     29 %