Lemon Herb Chicken Tenders with Spinach Rice Medley
Delight in this vibrant and wholesome dish featuring tender chicken tenders infused with zesty lemon and aromatic herbs, served atop a fluffy bed of lemon-spinach rice. This easy-to-prepare meal comes together in under thirty minutes, making it a perfect option for busy weeknights. Each bite combines the savory flavors of chicken and sautéed mushrooms with the freshness of baby spinach, creating a delightful harmony of taste and nutrition that the whole family will love. Perfect for a light dinner or a quick lunch, this dish is not only satisfying but also low in fat, ensuring you can enjoy a guilt-free indulgence any day of the week. Adapted from a recipe in 'Terrific Chicken: 100 great meals in minutes'.
4
Servings
200
Calories
12
Ingredients
Ingredients
Unsalted Butter
1 (tablespoon)
Chicken Breast Tenders
1 (lb)
Garlic Cloves
2 (minced)
Instant Brown Rice
1.5 (cups)
Chicken Broth
15.5 (ounces)
Mushrooms
1-2 (cups, cut into chunky pieces)
Dried Thyme
1 (teaspoon)
Lemon Juice
1 (tablespoon)
Lemon Zest
2 (teaspoons)
Sea Salt
to taste
Fresh Ground Black Pepper
to taste
Baby Spinach Leaves
2 (cups, loosely packed, cut into thin strips)
Instructions
1
In a large skillet, melt the unsalted butter over medium heat. Once melted, add the chicken breast tenders and minced garlic to the skillet.
2
Cook the chicken tenders for about 6 minutes, turning occasionally, until they are golden brown and the juices run clear. Transfer the cooked chicken to a plate and cover it to keep warm.
3
In the same skillet, add the instant brown rice, chicken broth, chunky mushrooms, dried thyme, lemon juice, lemon zest, sea salt, and freshly ground black pepper. Stir to combine all the ingredients.
4
Bring the mixture to a boil over high heat, then cover the skillet with a lid and reduce the heat to low. Allow it to cook for 10 minutes, or until the liquid is fully absorbed and the rice is tender.
5
Once the rice is cooked, add the baby spinach to the skillet. Gently toss everything together until the spinach wilts down and is evenly distributed throughout the rice.
6
Lastly, carefully plate the lemon-spinach rice medley and top it with the warm chicken tenders. Serve immediately and enjoy your meal!
Nutrition Information
4g
Fat
20g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Lemon Herb Chicken Tenders with Spinach Rice Medley?
It is a vibrant and wholesome dish featuring chicken tenders infused with lemon and herbs served over a bed of lemon-spinach rice.
How many servings does this recipe provide?
This recipe is designed to serve 4 people.
How long does it take to prepare this meal?
This easy-to-prepare meal comes together in under thirty minutes.
What are the nutritional highlights of this dish?
Each serving contains 200 calories, 4g of fat, and 20g of protein.
What type of chicken is used in this recipe?
The recipe calls for 1 lb of chicken breast tenders.
What kind of rice is needed?
The recipe uses 1.5 cups of instant brown rice.
How much spinach is included in the medley?
You need 2 cups of loosely packed baby spinach leaves, cut into thin strips.
What type of mushrooms should be used?
The recipe calls for 1-2 cups of mushrooms cut into chunky pieces.
How many garlic cloves are required?
Two minced garlic cloves are used for seasoning.
What liquid is used to cook the rice?
The rice is cooked in 15.5 ounces of chicken broth.
What is the first step in the instructions?
Melt one tablespoon of unsalted butter in a large skillet over medium heat and add chicken and garlic.
How long should the chicken tenders cook?
Cook the chicken for about 6 minutes, turning occasionally, until golden brown and juices run clear.
What should I do once the chicken is cooked?
Transfer the chicken to a plate and cover it to keep it warm while preparing the rice.
What seasonings are added to the rice mixture?
Dried thyme, lemon juice, lemon zest, sea salt, and fresh ground black pepper are added.
How long does the rice take to cook?
After bringing to a boil, cover and cook on low heat for 10 minutes.
When is the spinach added to the dish?
The baby spinach is added to the skillet once the rice is fully cooked and the liquid is absorbed.
How is the spinach prepared for the rice?
Gently toss the spinach into the rice until it wilts and is evenly distributed.
How do you finish the dish?
Plate the lemon-spinach rice medley and top it with the warm chicken tenders.
Is this recipe considered low-fat?
Yes, the recipe is described as a low-fat meal option.
What is the source of this recipe?
It is adapted from 'Terrific Chicken: 100 great meals in minutes'.
How much lemon zest is used?
The recipe requires 2 teaspoons of lemon zest.
Is there any sugar in this recipe?
Based on the nutritional data provided, the sugar content is null or not specified.
What tags are associated with this meal?
Tags include chicken, one dish meal, healthy dinner, quick meal, and low-fat.
How much butter is used?
One tablespoon of unsalted butter is used to cook the chicken.
What heat level should I use to boil the rice?
The rice mixture should be brought to a boil over high heat.
How much lemon juice is added to the rice?
One tablespoon of lemon juice is added to the rice medley.
What is the total number of ingredients?
There are 12 ingredients in this recipe.
Is this recipe suitable for a quick lunch?
Yes, it is described as perfect for a light dinner or a quick lunch.
How much thyme is needed?
One teaspoon of dried thyme is used for flavor.
Is this a family-friendly meal?
Yes, the description notes it is a harmony of taste and nutrition that the whole family will love.