Greek-Style Chicken With Lemon-Pistachio Rice

1-1/2 cups fat-free, low-sodium chicken broth
1 cup uncooked instant brown rice
10 oz. frozen chopped spinach, thawed and squeezed dry
2 lg. tomatoes, chopped
2 tsp. lemon zest
4 tbsp. fresh lemon juice
4 tbsp. chopped pistachio nuts
1 tbsp. finely chopped fresh oregano or 1 tsp. dried, crumbled oregano
1 tbsp. snipped fresh dill weed or 1 tsp. dried, crumbled dill weed
1/2 tsp. ground cinnamon
1/4 tsp. pepper
4 (4 oz. each) boneless, skinless chicken breast halves, all visible fat discarded
8 oz. fat-free or low-fat plain yogurt
Fresh oregano, dill weed, and lemon zest (optional garnish)

Directions:

Preheat the oven to 375°F.

In an 8-inch glass or metal casserole dish, stir together the broth, rice, spinach, tomatoes, lemon zest, 2 tablespoons lemon juice, 2 tablespoons pistachios, 1 tablespoon oregano, 1 tablespoon dill weed, cinnamon and pepper. Push the mixture to the side.

Add the chicken breasts. Spoon a small amount of the rice mixture over them. Cover with aluminum foil.

Bake for 50 to 60 minutes, or until the chicken is no longer pink in the center and the rice is tender.

Meanwhile, stir together the yogurt and 2 teaspoons lemon juice.

To serve: Spoon the yogurt mixture over the chicken, rice and vegetables. Sprinkle with the remaining 2 tablespoons pistachios. Garnish with oregano, dill weed and lemon zest, if desired.

Comments from Susan :

Note: If you wish to freeze this dish, delay making the yogurt sauce. Prepare it shortly before serving the reheated dish.

Makes 4 servings (3 ounces chicken and about 1 cup rice and vegetables per serving).

Nutrition information per serving: 333 calories, 6.5 grams total fat (1 gram saturated fat), 67 milligrams cholesterol, 207 milligrams sodium, 32 grams carbohydrates, 6 grams fiber, 37 grams protein.

User Reviews:

This was great! An added bonus having the calories per serving added by you, cheers!

submitted by kazzafoggy on November 02, 2003

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