Recipe: Spiced Chicken with Vegetables (low fat, one pot, using rice)

SPICED CHICKEN WITH VEGETABLES

1/2 cup low-sodium nonfat chicken broth, divided use
4 skinless boneless chicken breast tenderloins, about 4 ounces each
2 medium green bell peppers, cored and chopped
4 scallions, sliced
1 1/2 cups apricot nectar
2 tablespoons Dijon mustard
1/4 cup water
1 3/4 cups uncooked white rice
1 1/2 cups chopped green beans (1/2-inch lengths)
1/2 cup chopped dried apricots

Heat 1/4 cup broth in a large saucepan. Add chicken and cook, turning several times, until no longer pink, about 8 minutes. Remove chicken and set aside.

Heat remaining broth in the saucepan. Add bell peppers and scallions, and saute until peppers begin to soften, about 4 minutes.

Combine apricot nectar, mustard, and water, and add to the saucepan. Stir in rice, green beans, and dried apricots. Return chicken to the pan. Bring to a boil, reduce heat, cover, and simmer until chicken is cooked through and rice is tender, about 25 minutes. Transfer to individual plates and serve.

Makes 4 servings
Source: 500 (Practically) Fat-Free One-Pot Recipes by Sarah Schlesinger