Sweet-Spiced Chicken And Vegetables Recipe

Name: Sweet-Spiced Chicken And Vegetables
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 pound skinless, boneless chicken breast halves; 1/4 teaspoon salt; 1/4 teaspoon black pepper; Cooking spray; 1 1/4 cups vertically sliced onion (about 1 medium); 2 carrots, peeled and cut into 1/2-inch pieces (about 2 cups); 1 parsnip, peeled and cut into 1/2-inch pieces (about 1 cup); 1 teaspoon ground ginger; 1/2 teaspoon ground cinnamon; 2 (14-ounce) cans fat-free, less-sodium chicken broth; 1 (16-ounce) can chickpeas (garbanzo beans), rinsed and drained; 1 (14.5-ounce) can diced tomatoes, undrained; 3/4 cup pitted prunes; 1 1/3 cups water; 2/3 cup uncooked long-grain rice

Servings: persons

1 pound skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon black pepper
Cooking spray
1 1/4 cups vertically sliced onion (about 1 medium)
2 carrots, peeled and cut into 1/2-inch pieces (about 2 cups)
1 parsnip, peeled and cut into 1/2-inch pieces (about 1 cup)
1 teaspoon ground ginger
1/2 teaspoon ground cinnamon
2 (14-ounce) cans fat-free, less-sodium chicken broth
1 (16-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained
3/4 cup pitted prunes
1 1/3 cups water
2/3 cup uncooked long-grain rice

1
Preheat oven to 350u00b0.
2
Sprinkle chicken evenly with salt and pepper. Place a large ovenproof Dutch oven coated with cooking spray over medium-high heat until hot. Add chicken; cook 4 minutes on each side or until done. Remove chicken from pan. Add onion, carrot, and parsnip; saute 5 minutes or until vegetables are crisp-tender. Stir in ginger and cinnamon; cook 1 minute. Add broth, chickpeas, and tomatoes; bring to a boil.
3
Cut chicken into 1/2-inch pieces. Stir chicken and prunes into pan. Cover and bake at 350u00b0 for 45 minutes or until vegetables are tender.
4
Meanwhile, bring 1 1/3 cups water to a boil. Add rice; cover, reduce heat, and simmer 15 minutes or until rice is tender and liquid is absorbed. Remove from heat, and let stand 5 minutes. Serve chicken mixture over rice.

479

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 1 pound skinless, boneless chicken breast halves, 1/4 teaspoon salt, 1/4 teaspoon black pepper, Cooking spray, and more.

Yes, Sweet-Spiced Chicken And Vegetables falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Sweet-Spiced Chicken And Vegetables

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