CALICO CHICKEN SKILLET CASSEROLE
1 pound broiler-fryer chicken breast fillets, cut in thick strips; or
1 pound chicken tenders
1-1/2 teaspoons mesquite flavored barbecue seasoning
1 package (5 ounces) yellow long grain rice
2 packages (5 ounces each) frozen gumbo vegetables
1 tablespoon vegetable oil
1/3 cup finely chopped onion
Cook rice and vegetables according to package directions. Keep hot and do not drain. Sprinkle chicken with mesquite barbecue seasoning. In 10-inch nonstick frypan or stove top casserole dish, heat oil over medium temperature. Add chicken, then onion, stirring and cooking until chicken is brown and fork can be inserted with ease (about 5 minutes). To chicken in frypan, add cooked rice and gumbo vegetables, stirring well. Reduce heat to lowest temperature, cover and let sit about 5 minutes.
Makes 4 servings.
Per Serving
Calories: 327
Protein: 29.7 grams
Total Fat: 6.8 grams
Saturated Fat: 1.36 grams
Carbohydrates: 34.5 grams
Cholesterol: 70 milligrams
Sodium: 94 milligrams
Source: National Chicken Council
1 pound broiler-fryer chicken breast fillets, cut in thick strips; or
1 pound chicken tenders
1-1/2 teaspoons mesquite flavored barbecue seasoning
1 package (5 ounces) yellow long grain rice
2 packages (5 ounces each) frozen gumbo vegetables
1 tablespoon vegetable oil
1/3 cup finely chopped onion
Cook rice and vegetables according to package directions. Keep hot and do not drain. Sprinkle chicken with mesquite barbecue seasoning. In 10-inch nonstick frypan or stove top casserole dish, heat oil over medium temperature. Add chicken, then onion, stirring and cooking until chicken is brown and fork can be inserted with ease (about 5 minutes). To chicken in frypan, add cooked rice and gumbo vegetables, stirring well. Reduce heat to lowest temperature, cover and let sit about 5 minutes.
Makes 4 servings.
Per Serving
Calories: 327
Protein: 29.7 grams
Total Fat: 6.8 grams
Saturated Fat: 1.36 grams
Carbohydrates: 34.5 grams
Cholesterol: 70 milligrams
Sodium: 94 milligrams
Source: National Chicken Council
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