Chicken with Feta and Tomatoes
Ingredients:
1-1/4 lb boneless, skinless chicken breast halves, cut into bite-size cubes
1/2 cup all purpose flour
1 cup long-grain white rice
1-2/3 cups canned tomatoes, drained and cut into chunks
2 cups water
6 oz feta cheese, diced
1 tsp paprika
1/2 cup black olives, sliced
1/4 cup unsalted butter
2 cloves garlic, finely chopped
1 tsp oregano
1 onion, coarsely chopped
1-1/2 cups milk
Cooking Directions:Boil water in a nonreactive saucepan over high heat. Stir in rice. Immediately reduce heat to low. Cover and simmer 20-25 minutes, until rice is tender and water is absorbed. Combine next 3 ingredients and pepper to taste in a shallow bowl. Dredge chicken in flour to coat lightly. Reserve remaining flour mixture. Melt half the butter in a heavy nonstick skillet over medium high heat. Sauté chicken 2 minutes per side, or until lightly browned. Remove from skillet and set aside. Add remaining butter to skillet. Sauté onions and garlic 3-4 minutes until softened. Stir in 2 Tbsp of remaining flour mixture and cook about 2 minutes, or until bubbly and lightly browned. Stir in milk and bring to a boil, stirring frequently. Return chicken pieces to skillet and simmer 8-10 minutes. Stir in tomatoes and cheese. Cook another minute. Season with salt and pepper to taste. Serve chicken over rice. Sprinkle with olives. |
Nutrition Facts
Calories 660
% Calories From Fat 42.3%
Total Fat 31g
Saturated Fats 17g
Mono-unsaturated Fats 8.9g
Poly-unsaturated Fats 2.3g
Cholesterol 200mg
Sodium 780mg
Total Carbohydrates 38g
Dietary Fiber 2.9g
Sugar 10g
Protein 57g
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More Information |
Vitamins
Thiamin B1 0.46 mg
Vitamin A 1200 IU
Vitamin K 9 mcg
Vitamin E 2.1 mg
Pantothenic Acid 2.5 mg
Vitamin B6 1.3 mg
Choline 160 mg
Riboflavin B2 0.85 mg
Vitamin D 37 IU
Vitamin B12 1.6 mcg
Vitamin C 12 mg
Niacin B3 22 mg
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Minerals
Sodium 780 mg
Zinc 3.6 mg
Copper 0.3 mg
Calcium 410 mg
Iron 4.9 mg
Manganese 0.5 mg
Magnesium 85 mg
Phosphorus 620 mg
Fluoride 110 mcg
Potassium 810 mg
Selenium 58 mcg
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