Chicken Rice Skillet


Chicken Rice Skillet

Chicken Rice Skillet
4 ounce chicken and 3/4 cup rice mixture
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

  1. 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.
  2. 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.
  3. 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.
  4. Add the rice, peas, tarragon, salt, and pepper, and cook for 3 to 4 minutes, or until heated through. Serve.


*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.

Nutritional InformationShow More

Servings Per Recipe: 5

  • Amount Per Serving % Daily Value *
  • Calories 308
  • Calories from Fat 67
  • Total Fat 7.5g 12 %
  • Saturated Fat 1.7g 9 %
  • Trans Fat 0.0g 0 %
  • Protein 32g 64 %
  • Amount Per Serving % Daily Value *
  • Cholesterol 76mg 25 %
  • Sodium 343mg 14 %
  • Total Carbohydrates 27g 9 %
  • Dietary Fiber 3.1g 12 %
  • Sugars 6.6g 0 %

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This was a really good dish

Can't go wrong with a chicken and rice combination!


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